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Behavioral Experiment
Some beliefs won't budge no matter how well you argue with them — they have to be tested in the real world. A behavioral experiment is a small, planned test: you predict what'll happen, try it, and compare. Think science experiment, not dare. Keep it small, concrete, and predictable.
The belief to test
The belief or prediction (e.g. 'If I ask for help, they'll be annoyed')
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How sure am I this will happen?
Rate from 0 (Doubt it) to 10 (Certain): ____
Design a small test
Specific and observable. Plan the exact words or action, and pick something low-stakes.
What I'll do, when, and where
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Exactly what I predict will happen (specific enough to check)
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What actually happened
The real outcome — just the facts
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What I learned
What this tells me about the belief
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How sure am I of the original belief now?
Rate from 0 (Doubt it) to 10 (Certain): ____
Make it low-demand: Pick something small, script the exact words ahead of time, and decide in advance what 'a fine result' looks like. A predictable test is one you'll actually run.
Go deeper
Ready for more? These lessons pick up where this worksheet leaves off.
- Anxiety and Intolerance of Uncertainty, from The Neurodivergent Brain. Why anxiety is so common in autism, ADHD & AuDHD — intolerance of uncertainty, the loops that keep it going, and tools that help.
- Therapy, Coaching, and Skills That Actually Help, from The Adult ADHD Course. Why willpower fails and scaffolding works: skills that fit the ADHD brain, coaching, and self-compassion.