CBC Thought Challenge
This tool helps you slow down a situation, look at the thought behind it, and challenge it with evidence. Use it as a private space to dump your thoughts and work through the questions at your own pace.
Nothing is sent anywhere or saved by default. You can write or type here and close the page when you are finished; anything you have not chosen to save will be gone. If you tick the box, entries are saved only in this browser on your current device.
View example: “Deconstructing the shame loop”
This example follows Alex, who felt frozen on the couch when trying to start a 15-minute walk.
Situation: On Thursday morning, I sat on the couch with my running shoes next to me for two hours. I wanted to go for a 15-minute walk, but I could not get moving.
Automatic thought: “If I can’t do 15 minutes, I’m lazy and making excuses. I’m never going to get healthy.”
Feelings: Shame, tension, heaviness, and feeling frozen. My energy plummeted and the couch felt like a magnet.
Evidence for the thought: I did not get up or complete the walk on Thursday.
Evidence against the thought: I completed the walk on Tuesday and felt focused for the next three hours. The difficulty appears to be a transition block, not laziness.
Balanced thought: “I am experiencing a transition block, not a character flaw. I can lower the bar and start with a micro-step, such as putting on my shoes.”