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The Evidence Journal
A harsh core belief stays alive by quietly ignoring everything that doesn't fit it. This log does the opposite: it collects the contradicting evidence on purpose, over time. It's not 'think positive' — it's building a factual case, slowly, with real data you can trust.
The belief I'm testing
The old, harsh belief (e.g. 'I always let people down')
______________________________________________
______________________________________________
The fairer belief I'm building toward
A truer, kinder belief to gather evidence for (e.g. 'I show up more than my brain admits')
______________________________________________
______________________________________________
The log
Each time something contradicts the old belief — even slightly — log it. Small, ordinary moments count most.
Evidence
1
- What happened: ____________________
- What it shows about the fairer belief: ____________________
2
- What happened: ____________________
- What it shows about the fairer belief: ____________________
3
- What happened: ____________________
- What it shows about the fairer belief: ____________________
4
- What happened: ____________________
- What it shows about the fairer belief: ____________________
5
- What happened: ____________________
- What it shows about the fairer belief: ____________________
6
- What happened: ____________________
- What it shows about the fairer belief: ____________________
How much I believe the fairer belief now
Rate from 0 (Not at all) to 10 (Fully): ____
Volume over time: One big moment won't flip an old belief, and that's fine. It's the steady pile of small, boring evidence that slowly retrains what feels true.
Go deeper
Ready for more? These lessons pick up where this worksheet leaves off.
- Self-Esteem, Identity, and Late Diagnosis, from The Neurodivergent Brain. Why misunderstanding erodes neurodivergent self-worth, what late diagnosis really feels like, and how to reauthor your story.
- Rejection Sensitive Dysphoria, from The Neurodivergent Brain. Rejection Sensitive Dysphoria, honestly: what it is, and what helps.
- 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.