A5 CBT worksheets: half letter inserts with thought records and worry log

These A5 CBT worksheets are 24 undated insert pages sized for A5 or half letter ring binders and discbound planners. They help you spot unhelpful thoughts, weigh them against real evidence, try worries out in daily life and plan how you will cope. You get an A5 PDF and a Half Letter PDF, plus print-and-cut A4 and Letter versions that fit two pages on each sheet, delivered as an instant download.

Nothing is mailed to you. Print the pages, punch them and keep them in the planner you already carry.

How A5 CBT worksheets help you untangle worry

Anxious thoughts feel true in the moment. The two-page thought record slows that moment down: you note what happened, what you felt and the thought that hit hardest, then gather what supports it and what does not, write a more balanced version and score again how strongly you believe it.

A two-page guide walks through 12 cognitive distortions, each paired with an example and a helpful question, and the trap spotter plus quick records let you practice naming them even on full days. Worry pages split solvable problems from what-ifs, the experiment spread lets you put a fearful prediction to a real test, and mood tracking, a coping plan and a 12 week progress chart show you what is making a difference. Records and logs can be reprinted as many times as you like.

Who these CBT pages are for

• Anyone keeping an A5 6-ring binder, a half letter binder or a junior discbound planner who likes CBT tools within easy reach
• People who get stuck in worry, overthinking or a harsh inner voice and would like a calm, structured way to examine their thoughts
• Anyone in therapy who likes practicing between sessions and bringing completed pages along
• Self-help readers looking for simple CBT tools written in plain, gentle language

Design, sizes and binder fit

• Clean, minimal style: white pages with gentle blush pink touches that need very little ink
• Generous margins on all pages, so a home printer will not trim anything
• Portrait pages in A5 (148 x 210 mm) or Half Letter (5.5 x 8.5 in), and separate print-and-cut sheets when you only have A4 or US Letter paper
• Undated, so you can begin on any day, in any year
• Mirrored margins: odd pages have a 14 mm binding margin on the left, even pages have it on the right, and the outer edge is 8 mm
• Writing lines spaced at least 6.5 mm apart, roomy enough for a small page
• Print-and-cut sheets include a dashed middle line and cut ticks, so a single cut gives two pages
• Use it in a binder, on a clipboard, or have a print shop spiral bind it
• Two-page worksheets print best from the A5 or Half Letter file, two-sided, with flip on long edge

Inside the A5 CBT worksheets: 24 pages

1. 1Cover showing the contents, with space for your name and the day you begin
2. 2How these worksheets work: CBT explained simply and without jargon, four skill cards (notice, question, test, cope) pointing to the right pages, four tips, a space to write why I'm starting and a please note
3. 3Thoughts, feelings, actions: space for the situation, your thoughts, feelings, body and actions, how they link together, and one new thought and one new action to try
4. 4Thought record, left side: the situation, a table where you score each emotion from 0 to 100%, what your body felt, the thoughts that popped up automatically, and the hot thought rated on a 0 to 100% belief scale
5. 5Thought record, right side: 12 thinking trap tick boxes, evidence for and against, a balanced thought, how you feel now, your next step and a fresh rating of the hot thought
6. 6Cognitive distortions guide, part 1: six thinking traps, each explained with a short description, an example and a question to ask
7. 7Cognitive distortions guide, part 2: six further thinking traps plus the ones you notice most in yourself
8. 8Thinking trap spotter: a table of 11 rows for the thought, the trap and a fairer thought, with space for what you notice about your traps
9. 9Quick thought records: four brief records covering when, the thought, the trap and a fairer thought
10. 10Evidence for and against, left side: the thought under test, a 0 to 100% belief scale, evidence on each side and a prompt for anything you might be missing
11. 11Evidence for and against, right side: four questions (how I would advise a friend, whether this has happened before, what is most likely, how I could cope), a balanced thought, your belief now and how you feel now
12. 12Worry log: a table of 14 rows for when, the worry, a 0 to 10 score and whether it is a real problem or a what-if
13. 13Worry sorter: your set worry time and place, the worry itself, a yes path to make a plan in 5 numbered steps, a no path to let it go with 5 checkboxes, and a look back at old worries
14. 14Behavior experiment, left side: the belief you want to test with a belief scale, your prediction, the experiment, safety behaviors to drop, and likely obstacles with your plan
15. 15Behavior experiment, right side: what really happened, whether the prediction came true (yes, partly, no), what you learned, your belief afterwards and the next experiment
16. 16Mood log for a week: day, a 0 to 10 mood score, emotions, events and what helped, plus patterns you spot and something to try next week
17. 17Monthly mood: days 1 to 31, five mood circles per day, and the good days and hard days you had
18. 18My coping plan, left side: early warning signs, situations to keep an eye on, things you can do alone and helpful thoughts to hold on to
19. 19My coping plan, right side: people you can contact, professional support, places that calm you, a message to your future self and a crisis note
20. 20Ground and breathe: 5-4-3-2-1 grounding, box breathing, where you feel it in your body and what you notice afterwards
21. 21Activity and mood planner: two activities per day across 7 days, each tagged as pleasure, achievement or connection, with a done box and mood before and after
22. 22Weekly review: average mood from 0 to 10, what went well and what was hard, a thought you challenged, an experiment you tried, helpful skills, next week's focus and one proud moment
23. 23Progress tracker: 12 weeks of average mood plotted on a 0 to 10 dot grid, changes you notice and the skills that helped most
24. 24Lined notes page with a line for the date

What you download

• A5 CBT Worksheets, A5 PDF at 148 x 210 mm (24 pages)
• A5 CBT Worksheets, Half Letter PDF at 5.5 x 8.5 in (24 pages)
• Print and cut A4 PDF with two A5 pages on each landscape A4 sheet (12 sheets)
• Print and cut US Letter PDF with two half letter pages on each landscape Letter sheet (12 sheets)
• Read Me First, a PDF guide to printing, cutting and hole punching, with a page finder

How to download and print

• Check out with PayPal, a debit or credit card, Apple Pay or Google Pay. Your download page opens as soon as the payment goes through.
• We email the same private download links to you, so you can download your files again later.
• Open the PDF in a free reader such as Adobe Acrobat Reader and print at 100% or Actual size.
• Print only the pages you need, as often as you like, for your own personal use.

Good to know before you order

• You receive print-ready PDFs, not a hyperlinked digital planner. Most note taking apps can still open the PDF so you can write on the pages there.
• It is a digital download only. No physical product will arrive in the mail.
• Colors on paper may look slightly different from your screen.
• Made for personal use. Sharing, reselling or passing on the files is not allowed.
• Digital files cannot be returned. If a file will not open or print properly, email us and we will help you quickly.
• Ring spacing varies from brand to brand, so the pages carry no punch marks. Punch the wide inner margin with your own A5 6-hole punch, junior punch or disc punch.
• Think of this as a self-help and journaling tool built on common CBT ideas. It is not therapy or medical advice, cannot diagnose or treat anything, and does not take the place of a doctor, therapist or other qualified professional. Pair it with professional support whenever you need it.
• If you are in crisis or fear for your safety, contact your local emergency number or a crisis line immediately.

How this was made

Designed and written by PetiteDiary. AI tools helped draft parts of the text, and some background scenes in the preview images were created with AI. Every page was designed, reviewed and checked before release.

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