The Fact Checker
An Interactive Tool to Separate Facts From Judgments
Is it a Fact or a Judgment?
Read the statement on the card, make your choice, then click the card to reveal the answer.
Click “New Statement” to begin.
What is the Difference Between a Fact and a Judgment?
In our daily lives, we often treat our thoughts as if they are absolute truths. However, a crucial skill in managing our emotional well-being is learning to distinguish between objective reality (facts) and our subjective interpretations of that reality (judgments).
- A Fact is an objective, observable, and verifiable piece of information. It is neutral and does not contain an opinion. (e.g., “It is raining.”)
- A Judgment is a subjective interpretation, opinion, assumption, or belief about a fact. It is often loaded with emotion. (e.g., “This rainy day is miserable.”)
This interactive Fact Checker is a simple game designed to help you practice and strengthen your ability to tell the difference, a core skill from both Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT).
When Should I Use This “Fact vs. Judgment” Tool?
This skill is a foundational building block for emotional regulation. Practice with this tool when you want to:
- Reduce the intensity of painful emotions: Strong feelings are almost always fueled by judgments, not facts.
- Challenge self-critical thoughts: Learn to see thoughts like “I’m a failure” as judgments, not facts.
- Decrease anxiety about the future: Recognize that catastrophic predictions are judgments, not certainties.
- Improve communication in relationships: Sticking to the facts during a conflict can prevent unnecessary escalation.
- Become a more mindful and objective observer of your own thoughts.
The Science Behind It: The Cognitive Model
This exercise is a direct application of the Cognitive Model, a cornerstone of CBT. The model states that our emotions and behaviors are not caused directly by events, but by our thoughts and interpretations about those events.
Situation → Thought (Interpretation/Judgment) → Feeling
For example:
- Situation (Fact): A friend doesn’t text you back.
- Thought (Judgment): “They are mad at me and are ignoring me.”
- Feeling: Anxiety, sadness, rejection.
By learning to “check the facts,” you create a pause between the situation and your automatic thought. You can ask yourself, “What do I know for sure?” (The fact is they didn’t text back). “What am I assuming?” (The judgment is why they didn’t). This pause allows you to challenge the judgment and consider alternative, less painful interpretations, which in turn changes your emotional response. This skill weakens the power of automatic negative thoughts and reduces emotional reactivity.
Important Safety Disclaimer & When to Seek Help
This tool is for educational and skill-building purposes only. It is not a substitute for professional medical advice, diagnosis, or therapy.
This is a safe and effective exercise for anyone looking to improve their emotional awareness. The goal is not to invalidate your feelings—your emotions are always real—but to understand the thoughts that are driving them.
If you find that your thoughts are persistently negative, self-critical, or lead to overwhelming emotions that disrupt your life, it is a sign of strength to seek support from a qualified mental health professional. If you are in crisis, please call your local emergency number.
Further Reading & References
The skill of separating facts from interpretations is central to many evidence-based therapies.
- “What is Cognitive Behavioral Therapy?” – An overview from the American Psychological Association (APA) explaining the cognitive model.
- “Mindfulness and Radical Acceptance in DBT” – An article explaining the DBT skill of observing thoughts without judgment.
- “Cognitive Distortions: Unhelpful Thinking Habits” – A list from Psychology Tools that details the types of judgments our minds often make.