Self-reflection workbook
This workbook is a self-reflection tool based on cognitive-behavioral exercises. It is not therapy and is not a substitute for professional care.
Thought record
Slow down a difficult moment: what happened, what you felt and thought, and how else it could be seen. About 10 minutes.
Behavioral experiment
Test a belief in real life: make a prediction, try something, and compare what happens with what you expected.
Up next
Quick capture
Just the essentials while it's fresh: the situation, the feeling, the thought. Finish the rest later.
Unsaved drafts
Drafts are kept separately and are not in your journal or exports until you save them.
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Situation
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Journal
Summary
Entry
Trends
Patterns across your entries. These are your own ratings, shown as they are: a change in a rating is information, not a grade.
Import and export
Storage status
Storage:
Persistent storage:
Last JSON export: Never
Export
Downloads a file to this computer. Nothing is sent over the network. The JSON backup holds everything; the CSV files are for spreadsheets.
Import
Merges a JSON backup into your journal by entry ID. A newer version of an entry replaces the stored one. Import never deletes anything. Backups from earlier versions of this workbook are supported.
Help and crisis contacts
If you're in crisis
If you're overwhelmed, thinking about harming yourself, or need support right now, reach out now.
About the exercises
Thought record
A structured way to slow down a moment that stirred up strong feelings. You write down the situation, the emotions and the thought behind them, then look at what supports and doesn't support the thought, and write a more complete version. Re-rating at the end shows whether anything shifted for you.
Behavioral experiment
A way to test a belief by acting on it. You write a specific prediction, plan a small experiment, try it, and compare what happened with what you expected. You can start one from any thought record with “Test it with an experiment”.
Your data
Everything stays in this browser on this computer. Export a JSON backup regularly from Import / Export: browser storage can be cleared without warning.
Self-test
Runs against an in-memory journal and a temporary IndexedDB database. Your journal is not read or changed.
Running…
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