A 9‑item scoring across the named thinking traps (catastrophizing, mind‑reading, all‑or‑nothing, etc.). At the end you get a personalized radar chart — your top two or three are the real lever.
"Just think positive" ignores the structure of the thought. This tool surfaces the specific structure — your top distortion is the entry point, not a generic affirmation.
A spike on the radar means the distortion is loud in your thinking right now. Two adjacent spikes often travel together (e.g. mind‑reading + personalization). Work on one at a time.
Distortion naming is a CBT heuristic. Real cognition is messier than 9 boxes, and self‑scoring has its own biases. Use this as a conversation starter — with yourself or a clinician — not a label.
No — there are roughly 15 in the literature. These 9 cover the most common patterns. If you need a fuller list, ask a CBT clinician.
A high score means a habit is loud. It's information, not a verdict. The next step is awareness + a small reframe routine for that specific distortion.