Thinking Distortion Quiz
Thinking distortions are the small mental shortcuts that quietly twist how we see the world. This quiz helps you spot them in action — so you can start to challenge them.
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Spot the Pattern
Read each scenario and identify which thinking distortion is at work.
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Find the Key Words
Write down the specific words or phrases that reveal the distortion.
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Build Awareness
The more you practise recognising distortions in others, the easier it becomes to catch them in yourself.
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Start to Change
Awareness is the first step. Once you can name a distortion, you can begin to question it.
How It Works
A step-by-step guide
Use the reference card below to familiarise yourself with common thinking distortions, then work through the five scenarios.
1
Study the distortions
Familiarise yourself with the reference card below. You don't need to memorise it — just keep it in mind as you read each scenario.
2
Read each scenario
Read carefully and notice the thoughts the person is having. Put yourself in their shoes — what are they assuming, predicting, or concluding?
3
Name the distortion(s)
Write the name(s) of the thinking distortion(s) you can identify. There may be more than one in each scenario.
4
Identify the key words
Write down the specific words or phrases from the scenario that point most clearly to the distortion. These are your clues.
📋 Common Thinking Distortions — Reference Card
All-or-Nothing Thinking
Seeing things in black and white, with no middle ground. Everything is either perfect or a total failure.
Catastrophising
Blowing things out of proportion and imagining the worst possible outcome.
Mind Reading
Assuming you know what others are thinking — usually that they are thinking something negative about you.
Fortune Telling
Predicting that things will turn out badly, as though you can see the future.
Should Statements
Rigid rules about how you or others "must", "should", or "ought to" behave, leading to guilt or frustration.
Personalisation
Blaming yourself for things that are outside your control, or taking excessive responsibility for others' behaviour.
Overgeneralisation
Drawing a sweeping negative conclusion from a single event. Often involves "always" or "never".
Labelling
Attaching a global, harsh label to yourself or someone else based on a specific behaviour or event.
Mental Filter
Focusing exclusively on one negative detail while ignoring the bigger, more positive picture.
Emotional Reasoning
Assuming that because you feel a certain way, it must be true. "I feel stupid, therefore I am stupid."
Magnification
Exaggerating the importance or severity of a problem, error, or flaw.
Disqualifying the Positive
Dismissing positive experiences by insisting they don't count for some reason.
Your Quiz
Thinking Distortion Quiz
Read each scenario, then fill in your answers. When you're done, click the button at the bottom to receive your completed quiz by email.
📝 Instructions
For each scenario: (1) name the thinking distortion(s) you can identify, and (2) write down the key words or phrases from the scenario that point to the distortion. There may be more than one distortion in each scenario.
Scenario 1
The situation
Jim is kept waiting 10 minutes for his appointment. As he sits waiting, he feels increasingly angry and tense. He thinks, 'These people should be on time. They just don't care about people like me. The trouble is they think they're better than me. I'll be stuck here all day.'
Scenario 2
The situation
Carol burns the apple pie while cooking a large four-course meal for Roger, her husband, and his business colleagues. She thinks, 'Oh no, the whole meal is ruined. I'm a hopeless cook and a complete failure as a wife. I should be a better wife to Roger.'
Scenario 3
The situation
Jane sees her friend Barbara walking along the other side of the road. Jane thinks, 'Barbara doesn't like me any more, she's ignoring me. I must have done something to upset her. I've never really had many friends — I guess I'm just not very likeable.'
Scenario 4
The situation
Tony is about to give a lecture and notices that he feels nervous. He thinks, 'Oh no — my mind will go blank — I'll dry up and won't be able to say anything. I'll make a complete fool of myself. This is going to be terrible.'
Scenario 5
The situation
Mary loses her temper and shouts at her six-year-old son, who has been playing after being told to tidy his bedroom. Mary thinks, 'Jonathan is really terrible — he's completely out of control — he won't do a thing I tell him to. He will end up a complete waster. I shouldn't lose my temper like that. I am a hopeless mother.'
🌿 Well done for completing the quiz
Spotting thinking distortions in others is great practice for noticing them in your own mind. The more familiar these patterns become, the quicker you'll be able to catch and challenge them in real life.
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