How To Use a Daily Record of Dysfunctional Thoughts

In Feeling Good: The New Mood Therapy Revised and Updated,David Burns write about a technique to help you take action and overcome what he calls "doing nothingism." What I like about this technique is you intercept your automatic thoughts and challenge your thinking.

Overview
The Daily Record of Dysfunctional Thoughts is a technique to use when you’re overwhelmed by the urge to do nothing.

Summary of Steps

• Step 1. Create the Daily Record of Dysfunctional Thoughts Table
• Step 2. Write down the situation or task.
• Step 3. Write down your thoughts.
• Step 4. Write down rational responses.

Step 1. Create the Daily Record of Dysfunctional Thoughts Table
To create the Daily Record of Dysfunctional Thoughts Table:

1. Draw five lines down a piece of paper. This will divide the sheet into 6 columns.
   Label the columns: Date, Situation, Emotions, Automatic Thoughts, Rational Responses, Outcomes
2. Step 2. Write down the situation or task.
   Write down the situation or task.

Step 3. Write down your thoughts.
Write down the thoughts that run through your mind when you think about the particular task or situation.

Step 4. Write down rational responses.
Write down appropriate rational responses that show these thoughts are unrealistic.

Example Daily Record of Dysfunctional Thoughts
Burns include an example of a Daily Record of Dysfunctional Thoughts:

Date	Situation	Emotions	Automatic Thoughts	Rational Responses	Outcome
7/15/99	I stayed in bed all day Sunday - slept off and on - no desire or energy to get up or do anything productive.	Depressed; Exhausted; Guilty; Self-Hatred; Lonely	I have no desire to do anything.	That's because I'm doing nothing. Remember motivation follows action!	Felt some relief and decided to get up and take a shower at least.
-	-	-	I don't have the energy to get out of bed.	I can get out of bed; I'm not crippled.	-
-	-	-	I'm a failure as a person.	I do succeed at things when I want to. Doing nothing makes me depressed and bored but it doesn't mean I'm "a failure as a person" because there is no such thing!	-
-	-	-	I have no real interests.	I do have interests but not when I'm doing nothing. If I get started at something, I'll probably get more interested.	-

My Related Posts

• 13 Negative Motivation Patterns
• How To Use an Antiprocrastination Sheet