What is reality testing?

Reality testing is comparing your subjective experience with objective, knowable information. Using emotions and beliefs as evidence will almost always work against you.

The goal isn't to prove yourself wrong. It's to help you think more critically before acting or deciding.

How do I use it?

Write honestly. Don't worry about spelling, grammar, or getting the details exactly right. If you're feeling emotional, that's okay. This tool is designed to help you untangle your thoughts, not judge them.

What if I don't know how to answer something?

Skip it. Some questions are meant to get you thinking, not to have perfect answers. Only a few steps are required.

A few tips

• Be as specific as you can.
• Focus on this situation, not every situation.
• Try to separate what happened from what you feel or what you're afraid it means.
• Come back later to update the outcome and see how it compares to your expectation.

Want to see an example?

There's a sample belief card in your list. It's fully filled out so you can see how the tool works.

Feedback or ideas?

I built this myself and genuinely want to know what's working, what's not, and what ideas could make it better.