To practice the triple-column technique, do the following:

1. Get a piece of paper.
2. Draw two lines down the center of the paper to divide it into thirds.
3. Label the left-hand column “Automatic Thoughts.”
4. Label the middle column “Cognitive Distortion.”
5. Label the right-hand column “Rational Response.”
6. Under the left-hand column, write down all the negative thoughts you automatically think.
7. Using the list of cognitive distortions, identify the thinking errors present in each of your negative automatic thoughts.
8. Finally, substitute the negative automatic thought with a more rational, less upsetting thought in the right-hand column. When writing this, strive to uncover the truth. Do not write a lie just to cheer yourself up. You need to truly believe your rebuttal for it to work. If you can’t think of a rebuttal, leave it for a while then return or ask help from other people.

Here’s an example of the triple-column technique in action:

While not required, you can do an emotional accounting before and after using the triple-column technique to track it effectiveness. Before and after using it, record how upset you are between 0 and 100 percent.

A more complete elaboration of the triple-column technique is Aaron Beck's daily record of dysfunctional thoughts.

References

Burns, D. (2012). Feeling Good: The New Mood Therapy. Harper. https://www.amazon.com/gp/product/B009UW5X4C/ref=dbs_a_def_rwt_hsch_vapi_tkin_p1_i0