Thought Record: CBT Notes

Thought Record is a quiet place to untangle a stressful moment, the way you would on a paper CBT worksheet — but built for your phone.

WRITE IT OUT
Describe the situation, name how it felt, then free-write everything going through your head. No prompts interrupting you, no character limits.

HIGHLIGHT THE THOUGHTS
Sweep your finger over the sentences that sting — like running a highlighter across the page.

NAME THE THINKING ERRORS
Label each highlighted thought with common thinking errors (cognitive distortions): all-or-nothing thinking, catastrophizing, mind reading, fortune telling, and more.

FIND A MORE BALANCED THOUGHT
Re-read what you wrote with the labels in view, then write the calmer, fairer version.

PRIVATE BY ARCHITECTURE
• No account, no sign-in, no server — the app never makes a network request
• Everything you write stays on your device
• No analytics, no ads, no AI reading your words
• Export a clean printable copy to keep or share with your therapist, or a JSON backup of everything

AN HONEST NOTE ABOUT YOUR DATA
Because entries live only on your device, deleting the app deletes them. Export regularly — this is a working notepad, not long-term storage.

Thought Record is free and open source. It is a self-help writing tool, not therapy, medical advice, or a medical device. Many therapists use thought records as homework between sessions — bring your exports along.