A free resource from The Dark Triad Institute

Free gaslighting worksheet and clarity guide

When you begin to doubt yourself, start with one interaction. This guide helps you describe what happened, examine what supports your account, and decide what needs attention next.

Developed by Dr. Mark R. Dell, Psy.D. · Published October 21, 2026

What is a gaslighting worksheet?

A gaslighting worksheet provides a place to separate an interaction from the explanation you give it. This one asks what happened, what supports your account, what might change your interpretation, and what you need next. It does not score your answers or decide whether another person is a gaslighter.

You can type into the four-page PDF or print it. The guide is free, with no email address or purchase required.

What is inside

1. Understand the distinction. Separate disagreement, mistaken recall, deception, and a possible pattern of undermining judgment.
2. Record one interaction. Distinguish an event, the basis for your account, your interpretation, and what could change it.
3. Examine the pattern. Consider repetition, the response to clarification, the effect on your functioning, and a practical next step.
4. See a worked example. Review what a message supports, what it does not establish, and how to keep the next question specific.

How to use it

Begin with an event you can describe, rather than a conclusion about another person's personality. Approximate recollections should be marked as approximate. A note records your account; it is not independent proof.

You can use the guide on your own or bring it to an individual professional consultation. You do not need a completed worksheet or documentary evidence for your concern to deserve support.

Your privacy and safety

The PDF has no submission feature and does not transmit completed fields to the Institute. Your device, PDF reader, or cloud service may save or sync your copy. Keep notes only if doing so is safe, and avoid unnecessary identifying details.

If there are threats, monitoring, coercion, or fear of retaliation, prioritize confidential, situation-specific support before confronting someone or showing your notes. This guide is not a safety plan. For immediate danger, contact local emergency services.

For other forms of pressure

If your concern also involves guilt, financial commitments, or workplace pressure, read emotional manipulation: signs and examples. Don’t Be Played offers a broader set of worked examples and printable tools: a 19-page PDF for $19, available separately. You can read the free preview before deciding whether it fits your needs.

Read the context

The companion article explains gaslighting versus disagreement, with examples and research. Related reading includes Machiavellianism and trust in relationships and setting boundaries in difficult relationships.

When you need individual assistance

How this gaslighting resource connects with my clinical practice explains the place of these articles and tools alongside individual psychological care.

If you would like assistance with your own circumstances, you are welcome to contact Dr. Dell through his clinical practice in Pennington, New Jersey. The practice website describes services and consultation inquiries.

The guide is an original educational resource, not a validated test, diagnosis, treatment, or individualized assessment. Share the uncompleted guide with attribution. Using it does not establish a psychologist-patient relationship.