The Daily Record of Dysfunctional Thoughts is a technique to use when you’re overwhelmed by the urge to do nothing.  What I like about this technique is you intercept your automatic thoughts and challenge your thinking.

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.”

Key Take Aways
Here are my key take aways:

• Capture your automatic thoughts.  This is the process of paying attention to what your automatic thoughts are about a given task or situation.
• Create rational responses.  This is your chance to be mindful and write down a rational response to your automatic thoughts.

Summary of Steps
Here are the key steps according to Burns:

• 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:

My Related Posts

• 13 Negative Motivation Patterns
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