Cognitive Framework Tools
Choose the right cognitive framework for your stuck thought. Each tool guides you through a different method of examining and processing thoughts.
Choose Your Framework
CBT Thought Record
Best for: Anxiety, rumination, catastrophizing, emotional reasoning
A structured 7-step process to identify automatic thoughts, examine evidence, and develop balanced alternatives. Based on cognitive behavioral therapy principles developed by Aaron Beck.
Try CBT Tool →Socratic Questioning
Best for: Unclear decisions, examining assumptions, strategic thinking
A systematic inquiry method using 7 core questions to explore beliefs, uncover assumptions, and examine evidence. Helps you discover answers through disciplined self-questioning.
Try Socratic Method →The Thought Model (Byron Katie)
Best for: Stressful "should" beliefs, attachment to outcomes, relationship conflict
Four questions and a turnaround to examine stressful beliefs. Particularly effective for beliefs about how things "should" be and suffering caused by attachment to specific outcomes.
Try Thought Model →Not Sure Which to Use?
Take our 2-minute quiz to find the best framework for your specific thought, or try all three with the same thought to see which resonates most.
Start with CBT ToolCompare Frameworks
| Framework | Best For | Time | Difficulty |
|---|---|---|---|
| CBT Thought Record | Anxious thoughts, rumination, catastrophizing | 5-10 min | Easy |
| Socratic Questioning | Unclear decisions, examining assumptions | 10-15 min | Medium |
| Thought Model | Stressful "should" beliefs, attachment | 8-12 min | Medium |
When to Use Each Framework
Use CBT Thought Records When:
You have an emotionally intense thought that keeps repeating. Best for anxiety, depression, anger, shame. Requires examining concrete evidence. Example: "Everyone thinks I'm stupid" (mind reading distortion).
Use Socratic Questioning When:
You're unclear about what you actually think or need to examine hidden assumptions. Best for decisions, strategic thinking, belief exploration. Example: "Should I quit my job?" (decision with multiple factors).
Use Thought Model When:
You're suffering from a belief about how things "should" be. Best for attachment, resentment, relationship conflict. Example: "My partner should appreciate me more" (should statement).
Experiment with Different Approaches
The best way to find which framework works for you is to try all three with the same thought. Each approach reveals different aspects of your thinking. What feels forced in one framework might feel natural in another.