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Opposite Action Log
The Opposite Action Log is a worksheet for identifying an emotion, planning and rehearsing an opposite behavior, and recording what happened.
What this worksheet is for
The Opposite Action Log is a worksheet for identifying an emotion, planning and rehearsing an opposite behavior, and recording what happened.
How to use it
- Read the full skill once before writing.
- Use the examples below to spot where it fits real life.
- Complete the reflection page using the answers you already typed or by writing directly on the PDF.
At a glance
Primary topic: opposite action log worksheet
Worksheet type: Support worksheet
How to practice it
Emotion & Urge
Note the date, emotion, intensity, and the urge you felt.
Opposite Action Plan
Write the opposite behavior, body posture, tone, and supportive thoughts you will use.
Rehearsal
Visualize or role-play before the situation. Record how confident you feel (0–10).
Execution & Rating
After the moment, rate how fully you acted opposite (0–10) and note obstacles or helpers.
Outcome & Learning
Capture changes in emotion/urge and what you’ll tweak next time.
Real-world examples
Example Entry
Emotion: anxiety 8, urge: avoid networking event. Plan: arrive early, introduce self to 3 people, open posture. Rehearsal confidence: 5. Execution: 7 (spoke to 2). Outcome: anxiety dropped to 4; next time prepare conversation starters.
Before you write
Pick one situation you are actually likely to face this week. The activity page works best when you complete it for a real moment instead of a hypothetical one.
Worksheet activity
Practice Activity
Log at least three opposite action reps this week. Review your scores to see growth.
Reflect and write
What helped you commit to the opposite behavior?
Where did you hesitate or half-do it?
How did emotions shift afterward?
What will you adjust for the next attempt?