Support

Questions, problems, and feedback: hello@mythoughtrecord.com. One person reads and answers, usually within a few days.

The online worksheet

Where is my record saved? In your browser, on this device only. Nothing goes to a server. If you open the page on another device, or in a private window, it will be empty.

How do I keep a copy? Use “Print or save as PDF” on the page. Your browser’s print dialog lets you save a PDF instead of printing. “Download a copy” saves a plain text file. Either is yours to keep or share with a therapist.

Can I keep more than one? Yes. “Keep this one and start another” moves the current record into a list at the bottom of the page, in this browser.

I cleared my browser and it’s gone. Local storage is part of the browser data that gets cleared. There is no way for us to recover it, because we never had it. Saving a PDF when you finish a record is the safest habit.

Can I use it on my phone? Yes. It works in any modern browser. The app is a better fit for regular use on a phone, with a quick capture mode, reminders to finish, and a session summary export.

The PDF worksheets

The fillable PDF won’t let me type. Some browser previews don’t support form fields. Download the file and open it in a PDF reader such as Preview, Adobe Acrobat Reader, or the Files app on iPhone.

Can I change the wording? The worksheets come as PDFs only, so every copy says the same thing. If a client needs something different, the online worksheet lets them work in their own words, and you are welcome to write to us about what would help.

Help for the app

Getting started

Tap New thought record and work through the nine steps. Everything saves as you type. If you close the record partway, it waits under Unfinished on the home screen and reopens where you stopped.

When you can’t stop for ten minutes, use Catch it now. It takes the situation, your feelings, and the thought in about a minute, and can remind you to finish later, ideally the same day.

To see a finished record first, tap the book button at the top of the home screen to open Learn, then choose Worked examples. The gear button next to it opens Settings.

The steps

• Situation. The facts of one specific moment, described the way a camera would see them.
• Feelings. Named in your own words or with the feelings wheel, and rated from 0 to 100 or 0 to 10.
• Thoughts and images. What went through your mind, one per line.
• Hot thought. The thought most tied to your strongest feeling, rated for belief. Thinking styles can be tagged here, optionally.
• Evidence for. Facts that support the hot thought.
• Evidence against. Facts that don’t, with questions to help.
• Balanced thought. A thought that fits all the evidence, rated for belief.
• Feelings now. The same feelings, rated again.
• What I learned. What you noticed, and a next step if there is one.

Tips and examples

Each step has a short tip that’s always shown. Tap How to do this step for the full tips, or See an example to read a worked example. To keep the full tips open on every step, turn on Show full guidance in Settings.

Rating scale

Ratings use 0 to 100 unless you change it. Settings has a Rating scale option to use 0 to 10 instead. Switching changes how every rating is shown, including older ones, and nothing you saved is lost.

Editing and deleting

Open a record and tap any part to edit it. To delete, swipe left on a record in the list, press and hold it, or use the menu inside the record.

Sharing with a therapist

Inside a record, the menu offers Share as PDF and Bring to my next session. When you have records flagged for your next session, you can make a session summary PDF from the home screen. Settings can make one too, and it has an export of every finished record. Flagged records come first in the summary. The PDF opens in the share sheet, so you decide where it goes.

Reminders

Catch it now can remind you to finish a record. Settings has an optional daily reminder. The app asks for notification permission the first time. If you said no, you can allow it later. On iPhone and iPad, open the Settings app, then Notifications, then Thought Record. On Android, open your device settings, then Apps, then Thought Record. Reminders never show what you wrote.

Sync

Sync is off unless you turn it on in Settings. On iPhone and iPad, your records are then stored in your own iCloud account and appear on your other devices signed in to the same account. If the switch won’t stay on, make sure you’re signed in to iCloud and that iCloud Drive is enabled.

On Android, your records are stored in a private folder in your own Google Drive and appear on your other devices signed in to the same Google account. The app can see only the files it created in that hidden folder, nothing else in your Drive. If the switch won’t stay on, make sure a Google account is signed in on the device and try again. Turning sync off removes the app’s access to your Google Drive, and the app offers to remove the copy there too.

Everyday Insight has no access to your records in either place. Records don’t sync between an iPhone or iPad and an Android device.

App lock

Settings can make the app ask to be unlocked before it opens. On iPhone and iPad it unlocks with Face ID, Touch ID, or your device passcode, and on Android with your fingerprint, face unlock, or screen lock. While locked, the app’s contents are hidden in the app switcher. Your device does the check, and the app never sees your biometric data.

Appearance

Settings has an Appearance option. Choose Automatic to follow your device’s light or dark setting, or pick Light or Dark to keep the app that way.

Language

The app follows your device language, English or Spanish. To use the other language in this app only, choose it under Language in Settings. The change applies right away. On iPhone and iPad, Siri, Shortcuts, Control Center, and the quick actions on the app icon keep following your device language. On Android, the same goes for the shortcuts on the app icon.

Deleting your data

Delete a record from the list or its menu. Deleting a record removes it from this device and, if sync is on, from your iCloud account or Google Drive. Delete everything, in Settings, removes all your records from this device and, if sync is on, from iCloud or Google Drive. On iPhone and iPad, if sync is off, a copy you synced earlier stays in iCloud until you remove it in your device’s Settings, under your name, then iCloud. On Android, if you kept the copy in Google Drive when you turned sync off, you can remove it from Google Drive on the web. Go to Settings. In Manage apps, find Thought Record, open Options, and choose Delete hidden app data. Deleting the app also removes its data from the device.

Something not working?

Email hello@mythoughtrecord.com with what you expected and what happened. There are no accounts, so we can’t see your records. Please don’t include anything you wouldn’t want in an email.

If you’re in crisis

This app isn’t a crisis service, and nobody reads what you write in it. In an emergency, call [911](tel:911). If you are in crisis in the United States, call or text [988](tel:988). For more options, tap “Need to talk to someone right now?” on the home screen, or Help now in Settings or in the More menu while you fill in a record.

About

Thought Record is made by Everyday Insight LLC, a small California company that builds free, private psychology tools that therapists can use with clients and people can use on their own. Everyday Insight’s tools are for education and personal reflection. They are not therapy or medical care, and they are not for emergencies.

Everyday Insight makes four tools: Thought Record, Behavioral Experiment, Activity Record, and Values Card Sort.