Step 1 — What’s the thought?
Type the exact thought you want to test.
Be specific and try to focus on one thought at a time. Think literally and in detail.
You don’t have to get this perfect. It just helps you notice what mood you’re in as you test the thought.
Step 2 — Is this a fact?
A fact is realistic, observable, provable, and possible.
Not a guess, not a fear, not an assumption, and not a “what if”.
Step 3 — How does this fact affect your life?
For each area, choose whether the fact benefits you, harms you, or is neutral.
❤️ Love & relationships
💰 Finances
💪 Health & well-being
🔄 Variety & growth
Benefit = +1, Neutral = 0, Harm = −1.
Step 4 — Will this still be rational in 5 years?
In 5+ years, will this thought still be factual and at least neutral or helpful?