·         Is this thought realistic?

·         What is the evidence for and against this idea?

·         Might this belief be a habit, rather than something based on facts?

·         How long have I been thinking this?

·         What possible misinterpretations might I be making?

·         Am I thinking in all-or-none/black-and-white terms?

·         Is there any room for “grey” with this thought?

·         Am I using words or phrases that are extreme or exaggerated (i.e., always, forever, never, need, should, must, can’t, ever time, etc.)?

·         Is extreme and/or exaggerated language implied in this thought?

·         In what way might I be focusing only on one aspect of the event (possibly negative)?

·         Who has given me this message before?

-Other people in my life?

-A younger version of myself?

-Is that person a reliable source of information when it comes to this thought?

·         What are the odds that this thought is true? Am I overestimating the likelihood that this thought is true? Am I overestimating the odds that something bad will happen?

·         Are my judgments based on feelings rather than facts?

·         In what way might I be focused on irrelevant factors? 

·         What are the costs and benefits of this thought? 

·         How might I arrive at similar benefits with different thoughts?