These worksheets help you track your CBT journey over time — noticing what has changed, celebrating your progress, making concrete plans, and reviewing what works. Use them regularly to build momentum and stay connected to your growth.
Capture changes in mood, behaviour, and coping week by week so you can see your journey clearly over time
Recognise and record achievements — however small — to build motivation and reinforce positive change
Turn reflection into concrete action with clear, specific plans for your next steps
Evaluate what worked, learn from what didn't, and refine your approach as you grow
Work through the Progress Reflection Sheet after each session or at the end of each week. Use the Monthly Overview at the end of each month to zoom out and see the bigger picture. Both can be completed on your own or with your therapist.
Reflect honestly on what has changed, which skills have helped most, and what challenges you have worked through. This builds self-awareness and acknowledges real progress.
Note what you are proud of and any positive feedback you have received. Intentionally celebrating progress — even small steps — is an important part of sustainable change.
Identify skills you want to keep practising and goals you want to focus on next. This keeps your therapy purposeful and forward-moving.
Turn your goals into a specific, actionable plan — what you will do, when, and what support you need. Specific plans are far more likely to be followed through than vague intentions.
After trying your plan, record what happened. Did it help? What would you do differently? This review loop is at the heart of CBT — experiment, observe, and refine.
Use the weekly summary table to spot patterns across the month in mood, motivation, and confidence. Then reflect on the month as a whole and set intentions for the month ahead.
Work through each section in order. Be honest and kind to yourself as you reflect.
After trying your plan, complete this section.
Fill in one row for each week.
| Week | Highlights (What went well) | Challenges | Skills I Used | Mood Avg (0–10) | Motivation (0–10) | Confidence (0–10) |
|---|---|---|---|---|---|---|
| 1 | ||||||
| 2 | ||||||
| 3 | ||||||
| 4 |