To master cognitive restructuring, we first need a map of our inner world. Specifically, the ABCDE model, developed by psychologist Albert Ellis, provides this map. It brilliantly illustrates that it’s not events themselves that cause our emotional distress, but rather our beliefs about those events. Therefore, understanding this framework is the first step toward reclaiming control.

A: Activating Event

To begin, this is any trigger, large or small, that starts the process. For instance, it can be an external event, like receiving critical feedback at work, or an internal one, like a troubling memory.

B: Beliefs

Next, this is what you tell yourself about the event. Indeed, these are the automatic thoughts and interpretations that arise. For example, after receiving feedback, your belief might be: “I’m a complete failure. This proves I’m not good enough for this job.”

C: Consequences

Then, these are the emotional and behavioral results of your beliefs. Because you believed you were a failure, for instance, you might feel overwhelming anxiety and shame, causing you to avoid your manager and procrastinate on your work.

D: Disputation

This is the active, therapeutic step. Here, you challenge your irrational belief (B) with logical questions. For example: “Is it really true that I am a complete failure? Or did I just make a mistake on one project? Is there evidence of my past successes?”

E: Effective New Approach

Finally, as a result of disputing your old belief, you develop a new, more balanced one. For instance: “The feedback was tough, but it’s a chance to learn and grow. It doesn’t define my overall worth.” Consequently, this new belief leads to healthier consequences, such as feeling motivated to improve.

Cognitive distortions are flawed patterns of thinking that act like warped lenses, coloring our perception of reality in a negative way. In other words, identifying these patterns by name is a critical step in cognitive restructuring because it externalizes them; they are not *you*, but rather mental habits you can change. This process of awareness is a core skill taught in mindfulness practice. Here are some of the most common distortions identified by researchers like Aaron Beck and David Burns.

10 Common Distortions to Watch For

• All-or-Nothing Thinking: Seeing things in black-and-white categories. For example, “If I don’t get a perfect score on this test, I am a total failure.”
• Overgeneralization: Viewing a single negative event as a never-ending pattern of defeat. For instance, “I failed this interview, which means I’ll never get a good job.”
• Mental Filter: Picking out a single negative detail and dwelling on it exclusively, so your vision of all reality becomes darkened.
• Jumping to Conclusions: This includes Mind Reading (assuming you know what others are thinking without evidence) and Fortune Telling (predicting a negative future).
• “Should” Statements: Using rigid rules about how you or others “should” act, which consequently leads to guilt and frustration when these rules are broken.
• Personalization: Blaming yourself for something you weren’t entirely responsible for, or seeing everything others do as a direct reaction to you.

The “Thought Record” is the central tool used in Cognitive Behavioral Therapy (CBT) to practice cognitive restructuring. Essentially, it systematizes the process of identifying and challenging your automatic negative thoughts. To begin, we highly recommend you download the official worksheet directly from the source: download the official Thought Record from the Beck Institute here.

Furthermore, to make this process even easier for your daily life, we have developed our own interactive version. It allows you to track and challenge your thoughts on any device. For a deep dive on using this tool specifically to manage addictive behaviors, you can also review our specialized guide on Cognitive Restructuring for Addiction. You can try our general-purpose interactive tool here:

Socratic questioning is a technique of disciplined questioning that can be used to explore complex ideas and uncover assumptions. In cognitive restructuring, however, it’s how you execute the “Disputation” step. The goal is not to attack yourself, but rather to engage in a curious, collaborative investigation of your own thoughts. For example, you can ask yourself questions like:

• Examining the Evidence: “What is the concrete evidence that supports this thought? Conversely, what evidence contradicts it?”
• Considering Alternatives: “Is there another way to look at this situation? What is a more balanced perspective?”
• Evaluating Consequences: “What is the effect of believing this thought? In other words, does it help or hinder me in reaching my goals?”

Changing long-held thought patterns is challenging. Indeed, you will inevitably stumble and fall back into old habits. During these moments, the biggest obstacle can be self-criticism for not “getting it right.” This is where the practice becomes recursive. Therefore, after identifying a negative thought, the next crucial step is to treat yourself not with more judgment, but with kindness and understanding. This is the essence of what mindful self-compassion is, and it is the fuel that allows this practice to be sustainable.