The CBT Journal for Mental Health: Evidence-Based Prompts to Improve Your Well-Being

The CBT Journal for Mental Health is a paperback of guided prompts by Jordan A. Madison, LCMFT, a licensed marriage and family therapist. Callisto publishes it. It costs about $15 and has a 4.6-star average, though from only about 170 reviews, so that rating rests on a small sample.

What CBT journaling is

Cognitive behavioral therapy works on the link between thoughts, feelings and behavior. A CBT-style journal asks you to write down a worrying thought, look at the evidence for and against it, and come up with a more balanced version. The subtitle promises "evidence-based prompts," meaning the prompts draw on CBT techniques. It doesn't mean the journal itself has been tested.

That approach suits racing thoughts at night better than a blank page does. Writing a worry down and questioning it gives your brain somewhere to put it. Our guide to journaling before bed explains what to write and what to avoid, and how to stop racing thoughts at night covers the "brain dump" and structured worry time.

Who it's for

• People whose sleep problems start with the same worries on repeat
• Anyone curious about CBT who wants to try its methods at home first
• People who like being told what to write

Who should skip it

Anyone looking for a quick, upbeat daily habit. CBT prompts ask you to sit with uncomfortable thoughts, and that's work. If you'd rather spend a few minutes on gratitude and intentions, The Five Minute Journal is built for that, though at about $32 it costs twice as much.

A self-help book, not therapy

This journal is a self-help tool. It can't replace a therapist, and it isn't a treatment for an anxiety disorder or depression. If anxiety is affecting your sleep or daily life, talk to your doctor or a therapist. If you're in crisis, call or text 988, the Suicide & Crisis Lifeline, any time.

A journal also works best as one part of the evening. Our bedtime routine for adults shows where it fits.