A four-step process to examine a difficult thought, weigh the evidence, and arrive at a balanced perspective.
What is the difficult or unhelpful thought you are experiencing? Write it exactly as it appears in your mind — don't edit or soften it yet.
What evidence exists that supports this thought? Be honest — acknowledge what feels true, even if uncomfortable.
What evidence exists that contradicts or challenges this thought? Think of times, facts, or qualities that tell a different story.
Now write a more balanced, realistic version of the original thought — one that acknowledges difficulty while incorporating the evidence against it.