In a therapy room, school counselling space or quiet evening at home, printable CBT worksheets can help turn a messy sleep problem, strong feeling or difficult conversation into something easier to work through. Covering sleep hygiene, emotion identification, relationship reflection and assertive communication, the downloads suit adults, older teenagers, CBT clients, counsellors, therapists, coaches and wellbeing practitioners looking for practical handouts, exercises and self-help worksheets to print and use between sessions.
Sleep Hygiene Factors CBT Worksheet for Insomnia Help
When someone is trying to work out why they are not sleeping consistently, a simple sleep hygiene checklist can make the patterns easier to see. The exercise helps adults, older teenagers, CBT clients and practitioners review everyday habits that may affect insomnia, poor sleep, restless nights and difficulty getting back to sleep.
Better sleep routines are supported by a structured review of the habits that happen during the day, in the evening and at bedtime. The printable sleep hygiene worksheet focuses on practical lifestyle factors linked with sleep quality, including caffeine, alcohol, nicotine, daylight exposure, exercise, relaxation time, bedroom comfort, noise, light and temperature.
The layout is a three-column table with prompts under “Sleep Hygiene Factor”, plus spaces for “What I Do Now” and “What I Want to Change”. It encourages people to notice their current sleep habits before setting realistic changes, which makes it useful as a CBT insomnia worksheet, sleep diary companion or therapy session handout.
Prompts cover winding down for bed, avoiding screens before bedtime, exercising during the day, getting morning daylight, dimming lights in the evening, going to bed when tired, keeping the bedroom mainly for sleep and intimacy, reducing clock-watching, improving bed comfort and getting out of bed when unable to sleep.
Adults experiencing sleep problems, older teens with disrupted routines, and clients working with CBT therapists, counsellors or wellbeing practitioners may find it helpful to complete at home and bring back to a session. It can also be used as a quick sleep hygiene audit before making a personalised sleep plan. Produced by Think CBT.
Wheel of Emotions CBT Worksheet for Strong Feelings
The Wheel of Emotions activity gives people a clear visual way to name strong feelings before linking them with the thoughts, beliefs and unhelpful behaviours that often follow. It is a practical CBT emotions worksheet for adults, teenagers, counsellors, therapists and wellbeing practitioners who want a simple feelings chart and reflection table for sessions, homework or personal self-awareness.
When someone knows they feel bad but cannot quite name the emotion, a feelings wheel can make the first step of CBT work much easier. The PDF centres on Exercise 39, using a Wheel of Emotions to identify difficult or intense emotions and then connect them with thinking patterns and behaviour.
The first page contains a colour-coded emotion wheel, moving from broad feeling groups into more specific words such as fearful, angry, disgusted, sad, happy, surprised and bad. Around these are more precise labels, helping users distinguish between similar experiences, for example feeling anxious, insecure, rejected, frustrated, lonely, guilty or disappointed.
The second page provides a structured table with three columns: Strong Feelings, Thoughts / Beliefs and Unhelpful Behaviours. This layout supports a classic CBT formulation process, making it useful for exploring the link between emotions, automatic thoughts, beliefs, coping responses and patterns that may keep distress going.
People searching for a printable emotions worksheet, feelings wheel PDF, CBT thought behaviour chart, emotional awareness exercise or therapy homework sheet may find it suited to one-to-one therapy, coaching, mental health support, school counselling with older teenagers, or adult self-help. It can be used after a difficult situation, before a session, or as a prompt for journalling.
The format is simple enough to print and complete by hand, while still giving enough structure for meaningful reflection. It may be especially useful for clients who struggle to describe emotions, notice triggers, or understand why they react in certain ways. The material is branded by Think CBT.
Angels And Devils Relationship Worksheet PDF
When a couple keeps circling around the same small differences, this printable relationship worksheet gives both partners a structured way to separate what they value from what they find difficult. It is designed for adults in couples, marriage or long-term partnerships who want a calmer CBT-informed conversation about acceptance, compromise and deal breakers.
In everyday relationship reflection and couples therapy discussion, naming both the “angels” and “devils” in a partner can make difficult conversations more balanced. The worksheet focuses on relationship differences, shared values, conflict triggers, resentment, tolerance and acceptance, making it relevant for couples counselling, marriage therapy, CBT relationship work and private partner reflection.
The first part asks each person to list what they value about their partner alongside what they dislike, then give each point an importance score from 0 to 10 and total the scores. That scoring element helps partners see whether frustrations are dominating the bigger picture, or whether valued qualities still carry weight in the relationship.
The second part introduces a simple A, C, T framework: acceptance, change or tolerate. Partners identify each problem and decide whether they are willing to embrace a difference without criticism, work towards a mutual compromise, or hold the issue gently without resentment while staying respectful.
The final part is for unresolvable differences or “deal breakers” that cannot be handled through acceptance, change or tolerance. It prompts the couple to name the issue and decide how to put it on hold until support is available, which may suit adults preparing for a therapy session, mediation conversation or planned relationship check-in.
Assertive Communication Practice Worksheet for Adults
Build clearer, calmer conversations by practising the difference between submissive, assertive and aggressive communication. The exercise is designed for adults who want a printable CBT communication skills worksheet for setting boundaries, saying no, handling conflict and expressing needs respectfully at home, work or in close relationships.
When someone needs to say no to extra work, challenge unfair treatment, or speak up without sounding hostile, the examples in this PDF give a practical way to rehearse the words. It focuses on assertive communication, passive and aggressive responses, boundary setting, conflict management and everyday interpersonal skills.
The exercise starts by comparing three behavioural styles: submissive communication as “You Win, I Lose”, aggressive communication as “I Win, You Lose”, and assertive communication as “I Win, You Win”. It also places these styles on a simple continuum from submissive and passive through to assertive, directive and aggressive.
Practice prompts ask the user to identify submissive, aggressive and assertive responses across realistic situations. These include being asked by a boss to take on extra work, dealing with a messy partner or housemate, receiving poor food in a restaurant, being asked to lend money, and responding when decisions are made without consultation.
Adults using CBT, counselling, coaching or self-help may find it useful for preparing scripts before difficult conversations. Therapists, CBT practitioners and workplace wellbeing leads could also use it in sessions or assertiveness training groups to help people compare people-pleasing, direct communication and hostile responses. The material is credited to Think CBT.
