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General CBT Skills~10 min

Positive Data Record

Collect evidence that contradicts a negative core belief and supports a more balanced alternative — building a new perspective over time.

Written by Tarun Vermani, Trainee Clinical Psychologist Last reviewed

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Identify the negative belief you want to work on and a more balanced alternative. Each day, actively look for experiences — however small — that support the new belief. Rate how much each piece of evidence shifts your conviction. Over time, the log builds a body of evidence your mind can't easily dismiss.

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Core Beliefs

Not at allSomewhatCompletely
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Evidence Log

#DateWhat HappenedWhat This Says About MeStrength (0–10)Actions
1
Average evidence strength—

Review (Complete After 1–2 Weeks)

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When to use the Positive Data Record

The Positive Data Record is an interactive cognitive behavioural therapy (CBT) worksheet, most often used in CBT for depression and low mood. It is also commonly drawn on when working with low self-esteem.

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 10 minutes. It moves through three short steps:

  1. Core Beliefs
  2. Evidence Log
  3. Review (Complete After 1–2 Weeks)

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 Positive Data Record works by noticing the links between situations, thoughts, feelings, physical sensations and behaviour — and finding practical ways to change unhelpful patterns. 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:

  • Fennell, M.J.V. (1997). Low self-esteem: A cognitive perspective. Behavioural and Cognitive Psychotherapy, 25(1), 1-26. doi:10.1017/S1352465800015368
  • Padesky, C.A. & Mooney, K.A. (1990). Clinical tip: Presenting the cognitive model to clients. International Cognitive Therapy Newsletter, 6, 13-14.
  • 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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