Quick check-ins
Capture your situation, automatic thought, emotions, body sensations, and distress rating in a few quick steps, with an optional thinking pattern step and a body map to help you find where you feel it.
CBT-inspired reflection
A calmer place to untangle thoughts.
Thought Tracker helps you pause, name what is happening, challenge anxious predictions, and see patterns over time. It is built for everyday moments, with your journal kept on your device.
- No account required
- Local-first journal
- No ads
Helpful tools
Support for the moment you are in.
Use a quick check-in for right now, a full thought record for deeper reflection, or a guided pack when you want a more specific path.
Full thought records
Slow down and work through evidence, thinking patterns, emotions, alternatives, and before-and-after ratings.
Pattern tally
Notice a thinking pattern showing up? Tap once to count it, with no writing needed. Watch your week take shape on Home and in Insights.
Patterns in your own words
Rename thinking patterns to match the words you use in therapy, or switch to Simpler words with one tap. With Plus, add patterns of your own.
Body map
When feelings are hard to put into words, tap where you notice them on the body map and pick what fits.
Reality checks
Write down anxious predictions, follow up later, and compare what your mind expected with what actually happened.
Patterns over time
See weekly summaries, top emotions, common thinking patterns, and before-and-after distress changes.
Guided packs
Explore focused prompts for anxiety, relationships, self-compassion, reality checking, and brave next steps.
Reminders that fit your day
Create reflection reminders that fit your day, with advanced options for custom schedules and messages.
Screenshots
From check-in to insight, the flow stays simple.
Thought Tracker keeps the experience warm, focused, and easy to come back to.
Track how you feel right now
Start with a simple distress rating and move at your own pace.
Find where you feel it
Tap the body map where you notice a feeling, then pick what fits.
Name emotions and patterns
Choose emotions and explore the details behind the moment.
Use the words that fit you
Switch thinking patterns to Simpler words, or rename them to match your own language.
See your distress shift
Review before-and-after ratings when a check-in is complete.
Spot patterns over time
Understand common emotions, thinking patterns, tally counts, and shifts in distress.
Keep every reflection together
Search and revisit check-ins, thought records, reality checks, and pack entries.
Test predictions against reality
Follow up on predictions and notice what your mind got right or wrong.
Choose guided tools for tough moments
Pick a focused toolkit for anxiety, relationships, self-compassion, and more.
Set reminders that fit your day
Build a rhythm with reminders that feel supportive, not noisy.
Private by design
Your journal stays on your device.
Thought Tracker is local-first. Your thought records, check-ins, guided entries, emotions, backups, and settings are stored on your device unless you choose to export or share them.
- ✓No cloud journal account system.
- ✓No advertising and no sale of personal information.
- ✓Optional backup, export, app lock, and PIN recovery tools.
Ready for a kinder check-in?
Thought Tracker gives you a quiet place to pause, untangle difficult thoughts and emotions, sort through the noise in your mind, and notice what changes over time.