Identify an automatic thought

Capture a passing thought before deciding whether to examine it.

How to use it

Work with a manageable everyday situation. The sequence below is an invitation, not an assessment. You can skip by ending the exercise, correct your wording, or stop at any time.

1. Choose a recent moment when your mood shifted.
2. What exact words or image passed through your mind? It is okay not to know.
3. What emotion accompanied it? Optionally rate belief in the thought from 0 to 100.
4. What would you like to understand about it? You need not change it now.

With mira

Open this technique in mira. Review the selection before starting. This scripted exercise can run offline; it makes no AI requests. Your answers are saved on this device in the session's encrypted exercise state. They are not automatically inserted into ordinary AI chat.

Scope and source

An original self-reflection adaptation of CBT principles, not a complete treatment protocol or a clinically validated chatbot intervention. It cannot assess risk. Avoid overwhelming or traumatic material; stop if distressed and consider qualified support. Acceptance never means accepting abuse, danger, or an unwanted situation.

Judith S. Beck, Cognitive Behavior Therapy: Basics and Beyond, 3rd edition (2020). Beck Institute resources.

Executable Pattern Markdown

The same version-1 source is bundled in mira. This view is for inspection; it does not execute automatically.

:language 1
:title "Identify an automatic thought"
:output outcome
= focus "Capture a passing thought before deciding whether to examine it."
!use therapy.ready as readiness {
    :with focus
}
?branch {
    :when readiness.decision.value == "begin" -> explore
    :when readiness.decision.value == "support" -> support
    :else -> declined
}
explore:
!ask step1 {
    Choose a recent moment when your mood shifted.
}
!ask step2 {
    What exact words or image passed through your mind? It is okay not to know.
}
!ask step3 {
    What emotion accompanied it? Optionally rate belief in the thought from 0 to 100.
}
!ask step4 {
    What would you like to understand about it? You need not change it now.
}
!show {
    Your reflection, in your own words:

    1. {{step1}}
    2. {{step2}}
    3. {{step3}}
    4. {{step4}}

    You may leave this here. Nothing needs to feel resolved.
}
= outcome "reflected"
-> end
support:
!show {
    Stop the exercise. If anyone is in immediate danger, contact local emergency services. Reach a trusted person or qualified crisis support if you can. This exercise cannot provide emergency care.
}
= outcome "support_requested"
-> end
declined:
!show {
    We can leave this here. You do not need to explain or finish.
}
= outcome "declined"
-> end