CBT Black and white thinking worksheet

On this page, we will provide you with a CBT Black and white thinking worksheet that will help you challenge the black and white thinking.

What is a CBT Black and white thinking worksheet about?

Cognitive Behavioural Therapy is an effective talk therapy in which you work with a therapist for a couple of structured sessions. The primary goal of CBT is to help you become aware of cognitive distortions (irrational and negative patterns of thinking) that cause psychological problems. Black and white thinking, also known as all-or-nothing thinking, is a cognitive distortion in which we view situations from extreme perspectives. Things are either good or bad, black or white, perfect or failure. This cognitive distortion works by ignoring the areas between the two extremes. A CBT black and white thinking worksheet will help to gain more knowledge of how this cognitive distortion negatively affects our mood and behaviour.

How will the CBT Black and white thinking worksheet help?

Black and white thinking can cause significant emotional and psychological distress, this worksheet will help you challenge this type of thinking to help you find the middle ground that black and white thinking ignores. In return, you will be able to find better solutions 

for problems and make better decisions.

Instructions on how to use the CBT Black and white thinking worksheet.

  • On this worksheet, we have provided you with a thoughts challenging technique.
  • Fill in the table as guided by the prompts to challenge black and white thinking.

You can download this worksheet here.


On this page, we provided you with a CBT black and white thinking worksheet that we hope will help you ‌learn more about the cognitive distortion and how to challenge it so that you can change your behaviour.

If you have any questions or comments, please let us know.

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