- 🧠 Method: CBT thought patterns
- ⏱️ Time: 2–3 minutes
- 🎯 Goal: spot & reframe “thinking traps”
- 🔒 Privacy: saved in your browser
Cognitive Distortions Quiz & Coach – Free CBT Tool
Tick statements that fit the last week. You’ll get a personalised summary of likely distortions (e.g., catastrophising, mind-reading) plus quick reframing prompts. Save locally, export for notes, and practise on a real thought.
Practice: turn a thought into a balanced alternative
How to use this CBT tool each week
- Run the quiz after a stressful event or once a week.
- Pick your top 1–2 distortions from the summary.
- Practise the reframe on one real thought (30–60 seconds).
- Export or save locally to track patterns over time.
Quick glossary
- All-or-Nothing: If it isn’t perfect, it’s a failure → look for “good-enough” 70% versions.
- Catastrophising: Jumping to worst-case → generate 2 realistic alternatives and one small action.
- Mind-Reading: Assuming others’ thoughts → check the data; ask or wait for evidence.
- Fortune-Telling: Predicting failure → run a tiny test and update your prediction.
- Shoulds: Swap “should” for “could” and add a reason you value.
Informational, not diagnostic. For persistent distress, seek professional support. Pair this tool with the CBT Thought Record or Behavioural Experiment Planner for deeper change.