Worksheet for Irrational Beliefs and Unhelpful Thoughts
What are Irrational Beliefs or inflexible rules?
We all have rules that guide our behaviour on a daily basis. Many of these rules might be good
(e.g., “Good people don’t badmouth others behind their back”) but some of them might not
be adaptive or helpful (e.g., “If you make one mistake, you are a bad person”). Use this
worksheet to help you identify a questionable or harmful rule you have and challenge it.
The Infraction - What did you do that broke one of your internal rules?
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The Rule - What rule did your behaviour break? Why did you feel bad after engaging in that
behaviour?
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The Rule’s Origins - Where did it come from? What makes you think the rule is right, or a
good rule?
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Advantages of Keeping This Rule - How does this rule help you?
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Disadvantages of Keeping This Rule - How does this rule hurt you?
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Now, What to Do with This Rule?
o Keep It?
o Trash It?
o Modify It?
The Rule Going Forward - What is the best possible version of this rule?
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Asking yourself these questions on a regular basis can help you develop a more rational
approach
to thinking.
1. What is that one irrational belief I would like to discard?
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2. What are the facts supporting it?
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3. What is the evidence that this belief is false?
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4. What is the worst that can happen if my beliefs were real?
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5. What are 3 positive/ desirable things if the worst case scenario were to pan out in
reality?
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Now pick one irrational belief you have and write 4 new perspectives to look at it
Belief:
New perspective #1:
New perspective #2:
New perspective #3:
New perspective #4:
Unhelpful thinking patterns
1. Have you had any of these thinking pattern?
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2. What are the 3 thoughts you often get?
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3. What is a more realistic, balanced way of thinking for each of them?
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