Thought Record: CBT Worksheet

Thought Record is a guided CBT worksheet for the moments when a thought knocks you off balance. “They’re annoyed with me.” “I’ve ruined everything.” “I can’t handle this.” Instead of going around and around with it, you write it down and take a second look, one short step at a time.

The thought record, also called a thought diary or thought log, is a core exercise in cognitive behavioral therapy, or CBT. You describe what happened, name your feelings and rate them, and find the thought that hit hardest. Then you weigh the evidence for and against it, write a more balanced view you can believe, and rate your feelings again to see what changed. Use it on your own or alongside therapy.

Each of the nine steps has a short tip, with a worked example a tap away. A full record takes about ten minutes. It saves as you type, so if you stop halfway it waits where you left off.

WHAT’S INSIDE
- A feelings wheel for finding the right word
- Guiding questions for the evidence against the thought, usually the hardest step
- Gentle notes when a thought is written as a question or a guess shows up as evidence. The app never writes for you, because working it out yourself is the point
- Catch it now, to jot down the moment in about a minute and get a reminder to finish later. Add its tile to Quick Settings to start one from anywhere
- What changed, a before and after look at your feelings and how much you believe the thought
- Patterns, showing the feelings and unhelpful thinking styles, also called cognitive distortions, that come up most often
- Eight worked examples and ten short Learn articles with references
- Ratings from 0 to 100, or 0 to 10 if that comes more easily

WITH A THERAPIST
Flag any record to bring to your next session. Settings can make a session summary PDF with flagged records first, or export every record as a printable worksheet. You can also copy a record as text. You choose where it goes.

PRIVATE
No accounts, ads, analytics, tracking, or AI. Your records stay on your device unless you turn on sync with your own Google Drive, and we never see them. An optional lock uses your fingerprint, face, or screen lock.

WHAT IT IS AND ISN’T
Thought Record is an educational, self-guided worksheet. It isn’t therapy or a medical device, and it doesn’t replace care from a professional. If several recent records circle the same worry, the app says so and points you to a short article on when a record isn’t the right tool. If you type words about suicide or self-harm, it shows crisis lines, and that check happens on your device without recording anything. If you’re in danger right now, call your local emergency number.

No subscription or in-app purchases, and no streaks or scores to keep up. In English and Spanish, for Android phones and tablets. You can switch languages in Settings.

Prefer paper? A free printable thought record worksheet and an online version are at mythoughtrecord.com.