CBT Companion: Habit Tracker

CBT Companion is an offline habit tracker and cognitive behavioral therapy toolkit for anxiety, OCD, depression, ADHD, insomnia and chronic pain. No account. No cloud. No streak shaming.

Most habit trackers punish you. Miss one day to flu or a depressive episode and your 100-day streak resets to zero — the "what-the-hell effect" — and you quit. CBT Companion replaces zero-reset streaks with a weighted 30-day consistency score (0–100) that bends instead of breaking.

Built on the COM-B model, BCTv1 taxonomy and Beck's CBT.

★ ELASTIC GOALS — THE HABIT TRACKER THAT ADAPTS
Set three tiers per habit: Gold (100%), Silver (50%), Bronze (10% micro-habit). On a low-energy day a 1-minute Bronze log keeps your chain alive. Progress without shame or burnout.

★ CBT & ANXIETY TOOLS
• 5-Column CBT Thought Record — Beck's cognitive restructuring: Situation → Thought → Distortion → Reframe → Emotion (0-100%)
• PHQ-9 & GAD-7 screeners — validated depression (0-27) and anxiety (0-21) scoring you can re-take every two weeks
• Urge surfing timer — a 300-second wave animation for cravings, plus 5-4-3-2-1 grounding for panic attacks
• Vagus nerve breathing pacer — animated 5.5s resonance breathing (6 breaths/min) to raise HRV
• Progressive muscle relaxation — a guided 13-step body scan
• Calming audio — binaural tones, ocean waves and forest sounds

★ OCD, ERP & EXPOSURE THERAPY
• SUDS exposure hierarchy — build your ladder and log distress (0-100) before, during and after each ERP exposure
• ERP exposure timer — sit with discomfort and watch habituation happen in real time
• Compulsion functional analysis — map Trigger → Compulsion → Short-Term Relief → Long-Term Cost
• Relapse prevention plan — Marlatt's 3-tier protocol (Green, Yellow early warning, Red impending relapse)

★ SLEEP, MOOD & HEALTH TRACKING
• CBT-I sleep diary — log latency and awakenings, get your Sleep Efficiency % and a personalised sleep window
• CBT-E food & mood journal — track meal timing and satiety with zero calorie counting; flags 4-hour+ gaps
• Medication tracker — log doses ("Sertraline 50mg, 8:00 AM"), refills and side effects
• Physical pacing log — stop the boom-and-bust fatigue cycle in chronic pain and long COVID

★ HABITS, ROUTINE & MOTIVATION
• Anchor stacker — enforces Gollwitzer's formula: AFTER I [anchor], I WILL [micro-habit] IN [location]
• Identity tracker — "you voted for Athlete 18 times this month"
• Reward store — earn coins for therapeutic work, spend on rewards you choose
• "Life happens" grace mode — one-tap vacation or illness freeze, no penalty
• Daily reminder notification and a home screen widget for one-tap logging
• Custom habits, reflection prompts and a setup quiz
• 365-day activity heatmap — GitHub-style matrix plus correlation charts
• 18 lessons explaining each clinical term in plain language

★ PRIVATE BY DESIGN
• Fully offline — every log lives in a local sandbox on your device. No account, no sign-up, no sync.
• PIN lock — a 4-digit passcode screen over your journal and clinical logs
• Export anything — JSON backups, CSV spreadsheets and a 2-page A4 PDF for your therapist
• Available in English, Spanish, French, German and Portuguese
• The internet is used only for the banner ad and the optional crisis-number lookup. Your logs are never uploaded or sold.

★ WHO IT'S FOR
Anyone managing anxiety, OCD, depression, ADHD, insomnia, chronic pain, disordered eating or cravings — and anyone whose habit tracker made their mental health worse. Use it alongside therapy, on a waiting list, or alone.

CBT Companion is a self-help and self-monitoring tool. It is not a medical device, does not provide diagnosis or treatment, and is not a substitute for professional mental health care. If you are in crisis, contact your local emergency services.

Download CBT Companion and build habits that survive your worst weeks.