Thought Record for iPhone, iPad, and Android
The same nine steps as the worksheet, with guidance and an example on every one, and a place for your records to live. Free, with no accounts, no ads, and nothing collected. English and Spanish.
Free on the App Store for iPhone and iPad and on Google Play for Android. Away from your phone, the online worksheet has the same nine steps, and there are printable PDFs.
What it does
A new record opens on the first step and moves one step per page. Each page has a short tip, with a worked example a tap away. Everything saves as you type, so closing halfway keeps an unfinished record that reopens where you stopped.
When you can’t stop for ten minutes, Catch it now takes the situation, your feelings, and the thought in about a minute, and can remind you to finish it later, ideally the same day. The details, and the exact words of the thought, fade fast.
The feelings wheel is the same one as in Activity Record: seven families opening into more exact words, with search and room for your own word.
Ratings run from 0 to 100, the classic thought record scale. If 0 to 10 comes more naturally, one choice in Settings changes every rating in the app, including the ones already saved.
The app notices a few things that often stall a record and says so gently, such as a thought written as a question, a guess listed as evidence, or a balanced thought that swings to “always” or “never.” It never writes anything for you, because working the thought out yourself is the point.
At the end, What changed puts each feeling and your belief in the hot thought side by side, before and after, with a plain word on what the size of the change means. A small shift is treated as the normal, useful result it is.
Patterns shows which feelings and thinking styles come up most across your records. There are no streaks or scores to keep up. If several recent records share much the same worry, the app says so and points you to a short article on when a record isn’t the right tool, since going over the same fear again and again can keep it going.
With a therapist
Flag any record to bring to your next session. Settings makes a session summary PDF, with flagged records first, and can export every finished record as a printable worksheet. You choose where the file goes.
Private by design
No accounts, no analytics, no advertising, no AI, no trackers. Everything stays on your device unless you turn on sync with your own iCloud on iPhone and iPad, or with your own Google Drive on Android. An optional lock uses Face ID, Touch ID, or your passcode on iPhone and iPad, and your fingerprint, face unlock, or screen lock on Android. Reminders never show what you wrote. If you type words about suicide or self-harm, the app shows crisis lines. That check happens on your device and nothing is recorded. Privacy policy.
Also from us
Behavioral Experiment tests a thought in real life, which is often the next step when a balanced thought is hard to believe. Activity Record tracks what you do hour by hour and how you feel. Values Card Sort helps you work out what matters most.