Negative Thought
Record

MINDSET & GROWTH TOOLS

Track the thought that drove the reaction -
then examine whether it had to.

Where This Tool Helps

Automatic thoughts move fast. By the time a leader notices they've reacted - cut someone off in a meeting, withdrawn from a difficult conversation, stayed late on work they should have delegated - the thought that started the chain is already gone. This tool slows that sequence down by recording it in writing while the situation is still fresh.

The step that most people skip is Step 2: describing the judgment and asking what life would look like without it. Step 1 is accounting - recording what happened. Step 2 is the actual work. Clients who complete Step 1 and stop have a log. Clients who complete Step 2 have a change in perspective.

Work through Step 1 for a recent situation, then go directly into Step 2 before moving on.

How to Use This Worksheet

  1. Identify a recent situation where your reaction felt disproportionate, or where you noticed a recurring pattern.
  2. Complete Step 1: record the situation, the judgment or automatic thought that arose, the emotion it produced, and what you did as a result.
  3. Move immediately to Step 2: take the judgment from Step 1 and examine it. Describe it plainly, name the emotions it generates, and write what your experience would be if you weren't carrying that judgment.
  4. Repeat for two or three recent situations. Patterns become visible across rows faster than they do within a single entry.
  5. Bring the completed record to your next session. The rows where Step 2 was hardest to write are usually the most productive starting points.
1

Step 1: Track the Reaction

Step 1 Record what happened and what it triggered
Situation
When / Where		 Judgment or Thought
The automatic story you told yourself		 Emotion
What you felt		 Outcome
What you did as a result
In a team meeting My colleague is undermining me Frustrated, guarded Shut down, said little for the rest of the call
2

Step 2: Examine the Judgment

Step 2 For each row above, take the judgment and look at it directly
Describe the judgment
State it plainly		 Emotions this judgment creates
Name all of them		 What changes if I release this judgment?
Be specific
My colleague is undermining me Frustrated, anxious, defensive I'd be less guarded. I might hear what they're actually saying. I'd probably contribute more.
3

Before Your Next Session

Take a few minutes to reflect on what the completed record reveals. Write your responses below and bring them to your next session.

Which judgment in Step 2 was hardest to release - and what does that tell you about where you're currently stuck?

What would you need to believe about the situation for that judgment to lose its hold?

4

Tandem Coaching Partners

Credentialed coaches with real-world leadership experience,
partnering with executives and organizations
to unlock sustainable growth.

Consultation

tandemcoach.co/
contact-us

Email

info@tandemcoach.co

Phone

855 51 COACH

Challenge your thinking.
Discover your capabilities.
Act on them.

Dallas, TX  |  Houston, TX  |  Worldwide Virtual