The best way to find your negative thought habits is to write down negative thoughts. Some people prefer to tape record them. Write down your thoughts anytime you notice one that might be negative or seems to contribute to your feeling bad. Then spend a minute or two every hour or so reviewing the time interval for possible negative thoughts to jot down. At the very least, review your thoughts four times a day. If you review them only once or twice a day, you will forget many because negative thoughts tend to be habitual and automatic. Pay particular attention to your thoughts when your mood changes for the worse. Your thoughts at these times are the most likely to be counterproductive. Write these thoughts down even if you don't think they contribute to the negative emotion. Never evaluate these thoughts when your mood changes for the worse; always evaluate them later, in a calm, content mood. Negative thoughts will be more obvious when you don't feel angry, depressed, or emotional. The following questions help in judging whether the thoughts you collected are negative. These questions also help you look at problem situations in more constructive ways.
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