Winnow: CBT Journal

Winnow is a cognitive behavioral therapy journal designed for people who want to understand their thinking patterns and build lasting mental resilience.

Built around the gold-standard CBT thought record, Winnow walks you through a structured 7-step process for examining difficult thoughts — from identifying the situation and automatic thoughts, through gathering evidence and recognizing cognitive distortions, to arriving at balanced, realistic perspectives.

STRUCTURED THOUGHT RECORDS
Complete guided thought records that follow evidence-based CBT methodology. Each entry walks you through situation, automatic thought, emotions, evidence for, evidence against, cognitive distortions, and balanced thought — the same process therapists teach in session.

MOOD CHECK-INS
Quick daily mood tracking when you don't have time for a full thought record. Log how you're feeling with 27 nuanced emotion options and track patterns over time.

COGNITIVE DISTORTION RECOGNITION
Learn to identify 15 common cognitive distortions including all-or-nothing thinking, catastrophizing, mind reading, and emotional reasoning. Winnow helps you see the patterns in your thinking that keep you stuck.

INSIGHTS & TRENDS
Visualize your emotional patterns with mood trend charts, see your most frequent emotions and cognitive distortions, and track your progress over time. Understanding your patterns is the first step to changing them.

AI-POWERED SUGGESTIONS (Pro)
Get intelligent distortion detection, balanced thought suggestions, and pattern analysis powered by AI. These suggestions support your own reflection — they never replace it.

CRISIS SAFETY PLAN
Keep your personalized safety plan accessible when you need it most. Based on the Stanley-Brown Safety Planning Intervention framework.

PRIVATE & SECURE
All your journal data stays on your device. Winnow uses a local database — your thoughts are never uploaded to external servers. No account required.

EXPORT YOUR DATA
Export your thought records and mood data as CSV or PDF for sharing with your therapist or keeping personal records.

Winnow is not a replacement for professional therapy. It is a tool designed to complement therapeutic work by helping you practice CBT skills between sessions.