Downward Arrow Worksheet

Plan and rate activities with mastery and pleasure scores to gradually rebuild a rewarding routine.

Identify a core belief, rate its conviction, gather evidence for and against, and develop a more balanced alternative.

Track rumination episodes and analyse their triggers, content, function, and consequences — to understand why you ruminate and what alternatives might work.

Test the depressive prediction that "nothing will be enjoyable" by predicting pleasure before activities and comparing with actual experience.