A Tool for Unearthing Thought Patterns
Use this worksheet to explore and track Auto-Thoughts, Beliefs, and inner stories that are often buried just below awareness. A little daily “digging” brings clarity, and even peace. You can print this out or use your own journal alongside it. Put your discoveries in the message box and sent them to me!
1. DAILY JOURNAL PROMPT
Write freely for 5–10 minutes. What’s on your mind? What did you notice today—especially moments of resistance, irritation, or self-doubt?
Today’s Date: _______________________
Journal Entry: [Use several lines here for writing space in your version.]
2. WEED / SEED TRACKER
Some beliefs are like weeds—they overgrow and choke out other parts of your life. Others are like seeds—worth tending, even if they’re not fully grown yet. Use the table below to organize what you’re uncovering.
Weeds (Unhelpful Thoughts or Beliefs):
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Seeds (Helpful or Growing Beliefs):
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3. RED TAG STORY
What is the single most harmful story or belief operating in your life right now? Label it. This is your red-tag story.
Red Tag Story: [Use 3–5 lines for writing.]
4. KEEP-FOR-NOW PILE
Some stories might still have wisdom to offer, even if they aren’t entirely true or helpful. Use this section for stories you’re not ready to toss.
Keep-for-Now Stories:
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5. FEEDBACK (for Beta Readers)
What helped you? What felt confusing? What might make this worksheet easier to use or reflect on? You’re helping shape something meaningful.
• Anything that stood out to you?
• Parts that felt too vague or unclear?
• Ideas for improving flow or structure?
Thank you for being part of this.
Looking for the bigger picture?
Return to the Dig overview: