The tools
Thought Record
Catch the thought behind a sudden drop in mood, weigh the evidence, and find a view you can believe.
Behavioral Experiment
Turn a worry into a prediction, test it in real life, and compare what you expected with what happened.
Activity Record
Note what you did each hour and how you felt, and see which parts of your day lift you and which drain you.
Values Card Sort
Sort 83 value cards down to the five that matter most, and reflect on how you are living them.
Sleep Toolbox
Keep a short sleep diary each morning and set a sleep window from your own nights, with the tools of CBT for insomnia.
Behavioral Activation
Plan small activities for the week, each with a smaller version for harder days. Afterward, note how each one went, and look back at the week.
Ways to use them
- In session
- Work through a worksheet together on paper or on a screen. The printable versions, the websites, and the apps cover the same exercise, so a client can finish at home in whichever format suits them.
- Between sessions
- Assign a tool as homework. On a client’s own phone it is harder to forget or lose, and they can write things down in the moment and bring them to the next session.
- In groups and classes
- Hand out printed worksheets, walk a group through an exercise together, or use the tools and their guides to teach the methods behind them. See the four-session skills group below.
A four-session skills group
One value, chosen in the first session, runs through four sessions that each use one of the tools: values, activity, experiments, and thoughts. Each session runs 50 or 90 minutes and stands on its own, so someone can join partway through. The guide covers timing, what to say, discussion questions, and notes for inpatient units, intensive outpatient programs, substance use treatment, and outpatient groups.
Facilitator guide
Session plans for 50 and 90 minutes, what to say, questions, and notes by setting. 8 pages.
Session 1, What matters
Values Card Sort. A one-page values checklist, five values, and one to carry through the series. 3 pages.
Session 2, How the days go
Activity Record. Yesterday hour by hour, and two activities for the value. 2 pages.
Session 3, Testing what gets in the way
Behavioral Experiment. A prediction, a small test, and what happened. 2 pages.
Session 4, Thoughts that keep it stuck
Thought Record. A short thought record and a look back over the series. 2 pages.
Each tool also has its own group materials, with guides and handouts for a single session or a short series. They are on the Values Card Sort, Activity Record, Behavioral Experiment, and Thought Record sites.
Everything is a print-ready PDF. También está disponible en español.
What your clients can expect
No accounts, no ads, and no cost, in any format. What a client writes stays on their device, or in their own iCloud or Google Drive if they turn on sync. It is never sent to you or to us, so if you want to go over it together, they can open it on their phone or bring a printed copy.
The tools support your work, and clinical judgment stays with you. Everyday Insight doesn’t review what clients write, and we don’t offer clinical consultation.
For Spanish-speaking clients, every app is in Spanish, and so are the websites, online versions, and printable PDFs for all six tools.
Why it’s free
Everyday Insight is a passion project of our founder, Josh Kelly, who pays for it himself. Your clients will never be asked to pay or to sign up.
Permission to use
You are welcome to use these tools for yourself and with the people you work with. That includes printing the worksheets, handing them out, assigning them between sessions, and using them in groups, classes, and trainings. You don’t need to ask first.
This permission has two conditions. Keep the Everyday Insight name and any source credits on copies you share, and don’t make money from the materials themselves. Handing out a worksheet in a paid session, class, or workshop is fine. Selling the worksheets, charging for access to them, or including them in a product you sell, like an app, workbook, book, or recorded course, is not.
Everyday Insight LLC keeps the copyright and all other rights it holds in its tools, including the text, worksheet layouts, designs, artwork, and software. The exercises are based on methods from published research and clinical practice that we did not invent. We don’t claim ownership of those methods, and each tool’s website credits the work it builds on.
To translate or adapt a tool, or for any use not covered here, email hello@geteverydayinsight.com first.