YouTube learning checklist
Three pages for choosing a learning goal, observing dialogue and rehearsing one skill.
Download the checklistNAME THE TRAPA Reality Check
A Reality Check
with Dot
Pause, get curious, and explore another perspective.
Browse a thinking trap, try a short practice activity, or find a question for your next session.
THE CARD LIBRARY
Explore Thinking Traps
Labels are clues, not verdicts. A thought may fit more than one pattern.
CATCH THE THOUGHT
A little practice
Choose the closest pattern in each fictional example. There is no score or timer.
OPTIONAL GUIDED REFLECTION
Take a fresh look
Choose one thought and one useful question. Leave any field that does not help.
Step 1 · Catch it
What went through your mind?
Bring to mind one specific moment. Write the thought as it appeared, even if it feels messy or unreasonable.
Avoid names or identifying details if you are using this with another person.
Step 2 · Name it
What is the thought doing?
Choose the pattern that fits best. A thought can contain more than one trap—start with the strongest one.
It may not be a thinking trap. Painful, unfair and threatening situations can be real. The aim is to examine the thought fairly—not to explain away genuine difficulties.
Step 3 · Check and reframe
Make room for the whole picture
A balanced thought does not have to be positive. It only needs to be fairer, fuller and more useful.
How convincing does the original thought feel?
Choose a number from 0% (not at all) to 100% (completely).
DOT ASKS…
Explore one question
Go deeper
Choose the kind of help you need. Your answers stay in this reflection.
Therapist guidance
Use one prompt, then listen and reflect. Attend to real adversity and current safety needs. If repeated questioning becomes reassurance-seeking, return to the agreed formulation and treatment plan.
Open the troubleshooting guide (PDF)Include observable facts rather than guesses where possible.
Try “Although…, it is also true that…” or write what you would say to someone you care about.
Capture what fits now, including anything that remains uncertain.
How convincing does the original thought feel now?
Your reflection
A little more room around the thought
Take what is useful. You do not have to force the thought—or the feeling—to disappear.
YOUR RESOURCE SHELF
Questions worth keeping
Choose a guide for the task in front of you.
Resources for reflection and professional practice
Free printable resources for learning and professional practice. Choose one useful guide, or download the complete collection.
Socratic Questioning Mastery
47 prompts with a blueprint, practice checks, decision aid and troubleshooting guidance.
View the full collection (PDF)Download the full collection
Choose a QuickSheet for your task
Educational tools for use within training and supervision. All guides on this shelf are free to view and download. No email signup is required.