Experiment Planner
A behavioural experiment tests whether a belief holds up in practice. You make a prediction, try something, and compare what actually happens to what you expected.
- I. Write down the belief you want to test.
- II. Make a prediction and plan what you will do.
- III. Download a plan to take with you. Come back and record what happened.
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Jack Wells · CBT Therapist
What belief do you want to test?
Pick something specific. For example: "If I speak up in the meeting, people will think I am not smart enough."
A sentence or two is enough.
What do you predict will happen?
If you went ahead and tested this belief, what do you think would happen?
How confident are you in this prediction?
What will you actually do?
Describe the experiment. Be specific enough that you will know when you have done it.
How will you know what happened?
What will you look for to judge whether your prediction was right or wrong?
A sentence or two is enough.
Your experiment plan.
You now have a plan you can take with you. After the experiment, compare what happened to what you predicted. This is exactly what we would do together in a CBT session.
Jack Wells · CBT Therapist
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