How to Use the Worksheets Well

• Pick one version depending on your energy level and time
• Use the light sheet for quick check-ins — even during lunch or before bed
• Try the detailed version when your mind feels heavy and you need more space to sort it out
• Pair either worksheet with a Routinery routine to build consistency

Tip: Many users print both and keep them nearby. One helps you act, the other helps you reflect.

📄 Download the PDF & PNG

Why did we make a CBT worksheet?

Because real change doesn't happen by thinking harder — it happens by doing something different. And CBT is a science-backed method that shows us how.

At Routinery, we design tools that help you take that next step, even when motivation is low. CBT fits perfectly with our mission:

• Spot an unhelpful thought
• Shift how you see it
• Take a kind, intentional action
• Repeat until it feels like yours

This worksheet gives you that process in one page. Every time you use it, you’re rewiring your response to stress, doubt, or self-blame — not just writing it down.