Unspool: CBT Thought Journal

When thoughts start looping, separate what happened from what your mind added.
Unspool is a CBT-informed thought journal and mood tracker with gentle self-practice tools.

Use Unspool to:

• Work through a thought: separate facts from assumptions, notice a possible cognitive jump, and check whether additional evidence supports your conclusion. Edit the resulting perspective and record before-and-after ratings.
• Save a worry: write it down and return to it at your scheduled worry time.
• Pause before acting: try 90 seconds of breathing or 5-4-3-2-1 five-senses grounding.
• Record your mood: use pleasantness and energy to describe how you feel, then view your monthly mood history.
• Revisit past entries: see eligible older thoughts and noted moods, save what matters, and add private comments. Recurring cognitive jumps appear when your records provide enough evidence.

No account is required. Practice records stay on your device. Optional AI assistance requires your explicit permission and sends the submitted information through the Cloudflare-hosted Unspool service to Google Gemini API (paid). You can stop AI data sharing and continue local practice.

Free includes up to 15 AI guide starts per UTC calendar month; Plus includes up to 150. A guide counts when its access credentials are issued, including later service failures. Local practice does not use the AI allowance. Non-AI exercises remain available without a subscription and after your AI allowance is used.

Plus is offered through Google Play auto-renewing subscriptions. Pricing and introductory-offer eligibility are shown before purchase. Manage or cancel your subscription in Google Play settings and restore eligible purchases in the app.

Unspool provides CBT-informed self-practice and educational tools. It is not a medical device or medical service. It does not diagnose, treat, cure, or prevent any medical condition and does not replace therapy, medical care, or emergency support. Consult a qualified healthcare professional for medical advice, diagnosis, or treatment.

If you may harm yourself or someone else, seek immediate help from local emergency or crisis services. In the United States, call or text 988. If there is immediate danger, call 911.

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Terms of Use: https://unspool-v3.doingamazing.com/terms.html