Impulse Pause & Reframe - Cognitive Behavioral Exercise

Impulse Pause & Reframe Worksheet

Impulse Pause & Reframe Worksheet

Fill in on screen and use your browser’s Print → Save as PDF to keep a copy.

1) Spot the Hot Zones

Check where you’re most likely to act on impulse and list your top triggers.

Early warnings (check any)

2) 10-Second PAUSE (S.T.O.P.)

3) Reframe the Urge (Thought Triage)

Evidence FOR (2 bullets)
Evidence AGAINST (2 bullets)
Values anchor (who I want to be here):

4) Choice Menu (pick one now)

5) If-Then Plans for Top Triggers

6) After-Action Review (2 minutes)

7) Weekly Tiny Tracker

To save: use your browser’s Print → Save as PDF.