Cognitive Distortions Checklist
Identify common cognitive distortions present in your automatic thoughts.
Written by Tarun Vermani, Trainee Clinical Psychologist Last reviewed
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Cognitive Distortions Checklist
PreviewLive preview — type in any field to try it. Nothing is saved here.
The Thought
Which Distortions Apply?
Tick all that apply to your automatic thought.
Reframe
Now try restating the thought without the distortion.
Try it here — nothing you type is saved. Sign up to assign it and let clients complete it on any device.
When to use the Cognitive Distortions Checklist
The Cognitive Distortions Checklist is an interactive cognitive behavioural therapy (CBT) worksheet. As a core CBT skill it is used right across the model, with presentations including depression, anxiety, OCD, trauma and low self-esteem, rather than being tied to a single diagnosis.
It is designed to be used within therapy rather than as a standalone self-help tool: a therapist introduces it, works through it collaboratively, and helps make sense of what it surfaces. You can preview the full worksheet above, then assign it digitally for clients to complete between sessions on any device — or download it as a print-ready PDF.
How it works
Most people work through it in around 15 minutes. It moves through three short steps:
- The Thought
- Which Distortions Apply? — Tick all that apply to your automatic thought.
- Reframe — Now try restating the thought without the distortion.
Completed on the Formulate platform, your client's answers are saved automatically and shared straight back to you, so you can review them before the next session rather than waiting for a paper copy to come back.
The CBT approach behind it
In common with other CBT methods, the Cognitive Distortions Checklist works by noticing and re-evaluating unhelpful automatic thoughts (cognitive restructuring). The aim is not positive thinking but a clearer, shared understanding of what keeps a difficulty going — and practical, testable ways to change it.
Because it is a CBT tool it stays focused on the here-and-now links between thoughts, feelings, the body and behaviour, and it works best as one part of a wider course of therapy rather than as advice or a diagnosis.
Evidence & sources
This worksheet is grounded in established cognitive behavioural therapy theory and practice. Key sources include:
- Beck, A.T., Rush, A.J., Shaw, B.F., & Emery, G. (1979). Cognitive Therapy of Depression. New York: Guilford Press.
- Beck, A.T. (2005). The current state of cognitive therapy: A 40-year retrospective. Archives of General Psychiatry, 62(9), 953-959. doi:10.1001/archpsyc.62.9.953
- Greenberger, D. & Padesky, C.A. (2016). Mind Over Mood (2nd ed.). New York: Guilford Press.
For use alongside professional support
Formulate provides educational CBT resources for use with a qualified therapist. They are not a substitute for professional assessment, diagnosis, or crisis care.
If you need urgent help now:
- Emergency services: 999 — if you or someone else is in immediate danger
- Samaritans: 116 123 — free, day or night, 365 days a year
- SANEline: 0800 689 5555 — 4:30pm–10:30pm, every day
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