Facts, Predictions & Actions Worksheet
This original Reframer worksheet separates observable facts, predictions and available actions when information is missing. Four questions guide the exercise: What do I know? What am I predicting? What can I do? What remains uncertain? It also asks what would count as enough information. The goal is a proportionate response, not certainty about another person’s thoughts or a future outcome that cannot yet be known.
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What this worksheet helps with
- Unanswered messages
- Relationship uncertainty
- Work concerns
- Mind reading and catastrophizing
When to use it
- When silence starts to feel like evidence of rejection
- When a work decision is pending
- When checking repeatedly no longer adds useful information
How to use the worksheet
The question or worry
Name the question your mind is trying to answer.
What I know
Record observable facts from reliable sources.
What I am predicting
List the guesses, feared outcomes and assumed motives separately.
What I can do
Choose a useful action, question, plan or boundary, if one exists.
What remains uncertain?
Name what cannot reliably be known, even after reasonable action.
Enough information rule
Set a stopping point for checking or gathering information.
What can stay unanswered for now?
Choose the question you can carry while returning to your day.
Completed example
The same everyday scenario appears in the completed-example PDF. It illustrates one possible response, rather than an answer you need to copy.
- The question or worry
- My partner has not replied for five hours, which is unusual. Is something wrong between us?
- What I know
- We spoke normally this morning. My last message was not an argument. They have had a busy workday. I have not received any message saying something is wrong.
- What I am predicting
- They are upset with me, losing interest, or deliberately ignoring me.
- What I can do
- Wait until later this evening. If I still need to check in, send one normal message rather than several reassurance-seeking texts.
- What remains uncertain?
- Why they have not replied and what they are doing right now. I cannot know that until they respond.
- Enough information rule
- No relationship decision is needed based on a few hours of silence. One check-in is enough if the delay continues.
- What can stay unanswered for now?
- Why the reply is delayed. I can let that question remain open until there is actual information.
Tips for getting more from the exercise
- “I feel rejected” is a feeling; another person’s reason for not replying may remain unknown.
- Leave the action column empty if no useful action is available.
- Set your enough-information rule before starting another round of checking.
What this worksheet cannot tell you
This worksheet cannot tell you why someone has not replied or settle a pending decision. If there is concrete evidence of danger, respond to that evidence rather than treating it as ordinary uncertainty.
Related guides
Explore the ideas behind this exercise.
Related worksheets
A Reframer exercise
Worry, Problem or Uncertainty?
Decide whether a worry needs action, information or a willingness to leave something unanswered for now.
How to use this worksheetBehavioral Experiment Worksheet
Turn an anxious belief into a testable prediction, plan a safe experiment and compare expectations with observations.
How to use this worksheetRumination Exit Worksheet
Notice when thinking has stopped producing new information and choose a more useful response to the loop.
How to use this worksheetPrefer a guided experience?
Reframer brings some of the same principles into a guided experience: examining a thought, making a plan, allowing uncertainty or testing a prediction. Sometimes you need a reframe. Sometimes you need a plan.
These worksheets are provided for education and self-reflection. They are not a diagnosis, medical advice or a substitute for care from a qualified healthcare or mental-health professional. These worksheets may be downloaded, printed and reproduced for personal or educational use. They may not be resold, repackaged as another product, or redistributed commercially without prior permission.