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  • Home
  • About
  • Resources
  • Exercises
    • Judge Your Neighbor worksheet
    • Judge Your Body worksheet
    • One-Belief-At-A-Time worksheet

The One-Belief-At-A-Time (OBAAT) Worksheet


One Belief At A Time worksheet

NOTE: This online worksheet has been adapted from the original paper-based OBAAT worksheet at www.TheWork.com

Choose a worksheet format:

Download a OBAAT at TheWork.com

    Online One-Belief-At-A-Time (OBAAT) Worksheet Instructions
    (please read thoroughly)

    "Work with a stressful concept about someone (alive or dead) whom you haven't forgiven 100 percent. (For example, "He doesn't care about me" or "I did it wrong"). Then question the concept in writing, using the following questions and turnarounds. When answering the questions, close your eyes, be still, and witness what appears to you. Inquiry stops working the moment you stop answering the questions."

    Treat this worksheet as a written meditation.

    This works best when you hold a vivid image in your mind (like a photograph) of ONE specific moment when you were believing (and emotionally triggered by) the stressful or limiting belief you're working on.

    Let's start with the belief...

    If you completed a Judge Your Neighbor worksheet, you can take any of the stressful thoughts you captured there, and work on it here.

    Please list the stressful belief you wish to investigate here.

    ex: She doesn't care about me
    ex: I want him to listen to me.
    ex: They shouldn't be rude to me. ex: I made a mistake.

    Describe the situation...


    For each question below...
    • Ask yourself the question
    • Close your eyes and get still
    • Wait and "Listen" for the answer to surface inside you (there's no effort to actively search for it). Just watch the movie playing in your mind, and don't judge or censor what arises. Simply notice, and write it down.

    Get still and look to your wisdom for your answer, not the intellect or ego.

    Land on a "yes" or "no" answer only. Notice how mind wants to justify or rationalize it's answer with, "but..." or "because...".

    Sit in the "yes" and sit in the "no" and discover which feels like your innermost truth.

    If you answered "Yes" continue to Q2. If "No", skip to Q3.


    Again, get still and look to your wisdom for your answer. Can you really know what was going through the other person's mind in that moment? Can you know their motives with absolute certainty?

    Land on a "yes" or "no" answer only. Notice how mind wants to justify or rationalize it's answer with, "but..." or "because...".

    Sit in the "yes" and sit in the "no" and discover which feels like your innermost truth.


    Be still and notice what happens when you believe this thought.
    Refer to the Emotions List, available on thework.com
    OPTIONAL for 3c: Can't find the right words? Need help getting in touch with your emotions?  
    Download the Feelings & Emotions list on www.TheWork.com (opens in a new window) >
    Do you act out on any of the following: alcohol, drugs, credit cards, food, sex, television?

    Next, read Question 4 below, then close your eyes, be still, and notice what comes to you in response to the question. Allow yourself to open to experiencing your life without this thought, specifically in the situation you're working on.

    Notice how you'd feel emotionally. How you'd treat yourself and the other person(s) involved. What would your life be like without this thought running it, in any given moment or stressful situation?

    The Turnarounds

    The Turnarounds are a way for you to experience the opposites of the thought that was causing you stress. 

    Turn the thought around, then find at least 3 specific, genuine examples of how each Turnaround (TA) below is true for you in the situation you're investigating.
    Ex. "He doesn't respect me."

    becomes, "I don't respect myself".

    Ex (to "My Thinking"): "My body causes me pain."

    becomes, "My thinking causes me pain."


    Simply switch places with the other person in the sentence. (Don't have another person in the sentence? -- see below)

    Ex: "He doesn't respect me."

    becomes, "I don't respect him."

    Keep it in the context of the situation.

    If your sentence does not contain another person, such as, "I want my body to be healthy", you can play around with it, or there simply may not be a Turnaround to the Other.

    Ex: "My Body wants me to be healthy" would be a TA in this case.

    Ex: "She is ungrateful."

    NO Turnaround to the Other for this one!


    This is the exact OPPOSITE of your original statement.

    Ex. "He didn't respect me."

    becomes, "He DID respect me."

    Ex: "I want her to understand me."

    becomes, "I DON'T want her to understand me.


    Please enter your contact information below so Bryan can follow up with you.
    NOTE: Most form fields are required to submit this worksheet, so you can type "NH" ("Need Help") or "NA" ("Not Apply") as needed. If you got stuck somewhere and I see "NH" there, I will specifically offer you feedback when I send your copy to you.
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