Retrain Your Brain — 5-Week CBT Practice Workbook

Description

Change lands when you work one tiny pattern at a time.

This workbook teaches a clean rhythm you can keep: notice the thought, test it against evidence, choose a kinder true sentence, act on it once. Five weeks is just a container to help you show up; the skill you build is yours for good. Keep the book where mornings begin. Pencil in the margins. Aim for ten honest minutes a day—not perfection, just practice.

• Week-by-week scaffolding—short lessons + one daily exercise so you can learn and apply in the same breath.

• Thought logs that end in action—rewrite one sentence you believe and take a right-sized step to match it.

• Mood + behavior trackers—spot what helps (sleep, food, movement, people) and repeat it on purpose.

• “If/Then” plans for wobbly days—decide supports ahead of time so willpower isn’t the only tool.

• Gentle pacing—skip pages that feel too much; come back when steadier. Consistency beats intensity.

• Works alongside therapy or on its own—turn insight into daily reps that actually shift how you feel.

Begin with this loop: breathe, name today’s sticky thought, write one piece of evidence for and against it, choose a truer sentence you can live with, take one tiny action (text, glass of water, step outside), note what changed.