Cognitive Journaling

The cognitive journaling process draws upon the ABC model – Activating Event, Belief, and Consequence – and analyzes how these three elements fit together to form your cognitive response. By recognizing this model, you can identify the connections between triggers and stimuli, effectively reverse-engineering your emotions back to the thoughts and beliefs that caused them.

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The aim of this process is to break the cycle of event, thought, and emotion/behavior that so many of us fall prey to. With the analytical tools you gain from cognitive journaling, you'll be able to spot these triggers and replace harmful thoughts and beliefs with beneficial ones.

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Certain emotions and behaviors are often written off as "I simply felt like that" or "I did that because that's what I do when I feel that way." The truth is always a little more complex – you can find out what thoughts and beliefs triggered your emotional response, tracing emotions and behaviors back to their origin to make practical cognitive changes.

Why would you want to change your beliefs, and when should you?

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If your thoughts and beliefs are positive, flexible, and supportive of your emotional well-being and progress towards your goals, they become assets in your development. On the other hand, if these beliefs are negative and harmful, or if they feel out of your control, reframing and replacing your thoughts during cognitive journaling can put you on the right track.

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Cognitive psychology is based on the idea that faulty and illogical worldviews are the basis for most personal distress, anxiety, and suffering. This process is not about ignoring negative stimuli and engaging in false positivity – instead, it's about recognizing your own cognitive distortions and removing the obstacles that are getting in the way of progress.