Behavioral experiments worksheet

Behavioral experiments are a cognitive restructuring tool used in cognitive behavioral therapy (CBT) to help clients challenge and adjust unhelpful thoughts. 

This guide to behavioral experiments, CBT exercises, and more provides mental health therapists with an overview of behavioral experiments and strategies to use this technique with clients. 

Therapists can also download a free, printable experiment worksheet PDF to save to their electronic health record (EHR) and share with clients. 

What are behavioral experiments?

Behavioral experiments are a technique used in cognitive behavioral therapy (CBT). 

CBT is an evidence-based modality considered the gold standard of psychotherapy treatment. 

The CBT triangle best illustrates its fundamental concept: There is an interconnected relationship between our thoughts, emotions, and behaviors. 

In CBT, we discover how thoughts and beliefs influence our feelings, shaping our behaviors. 

For example, if a person thinks that no one will love them, they may feel sad and depressed and are more likely to withdraw from opportunities to make social connections. As a result, they spend more time alone, and repeating this behavior reinforces their belief and loneliness.

Behavioral experiment CBT exercises can help clients identify and cognitively restructure unhelpful thoughts, beliefs, and assumptions through several tools, such as CBT thought records and behavioral experiments. 

CBT restructuring tools help clients:

• Challenge unhelpful thoughts and beliefs
• Encourage reality-based thinking
• Create healthier beliefs
• Reduce avoidant behaviors and symptoms of anxiety and depression

‌

The key components of behavioral experiments are: 

1. Identify the thought. Name the thought or belief you want to test.
2. Predict the outcome. List the specific outcomes you expect to happen.
3. Experiment. Plan how you will test this belief.
4. Review the outcome. Consider any lessons you learned and if the information supported contradicted your old thoughts.
5. Adjust the belief. Having reviewed the outcome, consider how you can change your original belief based on the evidence of this thought experiment.

Examples of behavioral experiment CBT exercises 

There are several scenarios in which behavioral experiments might be helpful, such as a person experiencing depression and anxiety because they believe they are unloveable. 

Here’s an example of this behavioral experiment CBT exercise:

1. Identify the thought: What is the thought or belief you want to test?

• Example: “If I go on a date, they won’t show up.”

2. Predict the outcome: What do you expect will happen?

• Example: “They’ll see me when they get to the bar and walk out.”

3. Experiment plan: How will you test this belief?

• Example: “I will go onto the dating app my friend helped me create, actively review profiles, and swipe right when interested in someone. When I match, I’ll ask them to go on a date.”

4. Review the outcome: What did you learn about yourself? Did the results support or contradict your original thoughts and beliefs?

• Example: “I matched with several people, and one said yes to a date. We met for coffee and had a good time.”

5. Adjust the belief: How can you change your original belief based on the evidence of this thought experiment?

• Example: “I was wrong. My friend said dating is like a numbers game where you must keep trying and eventually have good experiences. It just requires effort. People did show up and were interested in me.”

Here is another example of a behavioral experiment CBT exercise for a client with anxiety that feels like they have nothing to contribute at work:

1. Identify the thought: What is the thought or belief you want to test?

• Example: “If I share my ideas at a meeting, I’ll get nervous, and people will think I’m stupid.”

2. Predict the outcome: What do you expect will happen?

• Example: “Everyone will judge me, and I’ll feel embarrassed.”

3. Experiment plan: How will you test this belief?

• Example: “I will review the agenda before the meeting and develop several ways to contribute. During the meeting, I will make one suggestion.”

4. Review the outcome: What did you learn about yourself? Did the results support or contradict your original thoughts and beliefs?

• Example: “My colleagues agreed with my ideas, and my boss wants me to create a project brief.”

5. Adjust the belief: How can you change your original belief based on the evidence of this thought experiment?

• Example: “I was wrong. Speaking up wasn’t as bad as I thought, and my ideas are valuable.”

‌

How to use the experiment worksheet with clients

You can download and use the behavioral experiments worksheet in several ways:

• Print or share the worksheet during a virtual session and use it as a psychoeducational prompt
• Give the worksheet to the client to remind them of behavioral experiment CBT exercises that you discussed during therapy 
• Ask the client to reflect on the activity worksheet between sessions, create a behavioral experiment over the next week, and then report their progress at their next therapy appointment 

Sources

• Daniel, D., Cristea, I., & Hofmann, S. G. (2018). Why cognitive behavioral therapy is the current gold standard of psychotherapy. 
• McManus, F., Van Doorn, K., & Yiend, J. (2012). Examining the effects of thought records and behavioral experiments in instigating belief change. 
• Sokol, L., & Fox, M. G. (2020). The Comprehensive Clinician’s Guide to Cognitive Behavioral Therapy. PESI.

How SimplePractice streamlines running your practice

SimplePractice is HIPAA-compliant practice management software with everything you need to run your practice built into the platform—from booking and scheduling to insurance and client billing.

If you’ve been considering switching to an EHR system, SimplePractice empowers you to run a fully paperless practice—so you get more time for the things that matter most to you.

Try SimplePractice free for 30 days. No credit card required.

‌