Thought work
ABC record: how to do one, with an example
An ABC record is a quick way to see how a thought sits between an event and a feeling. You note what happened (A), what you told yourself about it (B), and how you felt and acted (C). It's a good first exercise before a full thought record.
At a glance
| Time | 3–5 min |
|---|---|
| Best for | Worry & overthinking, Feeling low or flat, Stress & overwhelm, Nervous around people, Panic or specific fears, Being hard on myself, Guilt & self-blame and Low motivation |
| Level | Starter. A good first exercise. |
| You rate | How strong each feeling is, before and after |
How to do it, step by step
- Write what happenedThe event (A), in a sentence: what a camera would have seen.
- Write what you told yourselfThe thoughts and beliefs (B) that went through your mind about it.
- Check for thinking trapsSee whether any of the thoughts fit a common pattern.
- Name what you feltThe first part of the consequences (C): each feeling and how strong it is.
- Note what you did, or avoidedAlso part of C: what you did next, or what you held back from.
- Look for another way to see itOne different reading of the same event.
- Rate the feelings againNotice whether anything has shifted.
ABC record example: a message with no reply
- A, what happened
- I messaged a friend about meeting up. Two days, no reply.
- B, what I told myself
- “She doesn't want to see me. I always push too hard.”
- Thinking traps
- Mind reading, overgeneralising
- C, how I felt
- Hurt 70%, embarrassed 50%
- C, what I did
- Deleted my next message and kept out of our group chat.
- Another way to see it
- “She's had a busy week. She has replied late before and was glad to meet.”
- Feelings now
- Hurt 40%, embarrassed 25%
Example only. The numbers are illustrative, not typical results.
Tips and common snags
If A and B blur together
A is only what happened. “She ignored me” is already a thought; “no reply for two days” is the event.
If you can't find B
Ask what the event meant to you, or what it said about you.
When you want to go further
Take the strongest thought into a thought record and check it against the facts.
In ThinkGO
ABC record, one question at a time
- One question per screen
- Drafts saved on every change
- Your before and after ratings, side by side
- Reminders, if you want them
Coming to the App Store in January 2027
Sources
- Ellis, A. (1962). Reason and Emotion in Psychotherapy. Lyle Stuart.
- Greenberger, D., & Padesky, C. A. (2016). Mind Over Mood (2nd ed.). Guilford Press.
- Cognitive behavioural therapy (CBT). NHS.