THOUGHTS, FEELINGS, URGES AND ACTIONS — ONE-MOMENT RECORD

Date / moment:
Event I can describe without guessing another person's intention:

THOUGHTS — Words or images that came to mind:

FEELINGS — Emotion words that fit; uncertain is allowed:
Optional body sensation, separately labelled:

URGES — What I wanted or felt pulled to do:

ACTIONS — What I actually did, including what I did not do:

What is confirmed? What remains unknown?

One practical question or possible next step:

Original sorting exercise. The categories are writing aids, not independent
stages, a diagnostic scale, a complete CBT thought record or a promised cure.
You do not have to change a feeling to finish the record.