How it works

Eight questions, in order

A record is the conversation a therapist would have with you, slowed down enough to write.

SituationWhat happened, plainly. “He read the message and didn't answer.”
EmotionsName what you felt and how strongly, 0 to 100.
Automatic thoughtThe first thing your head said. As it was, not cleaned up.
Cognitive distortionsWhich traps is that thought using? Mind-reading, most likely, in this one.
EvidenceWhat actually supports the thought, and what doesn't.
Alternative thoughtA fairer sentence. Not positive, just more accurate.
Re-rateHow strong is the feeling now? Usually lower. Sometimes not, and that's useful to know too.
ActionOne small thing to do about it today.

What's inside

A paper worksheet, minus the paper

Everything a thought record needs, and a few things around it.

Thought diary

Eight questions in order: what happened, what you felt, what you thought, where the thinking went wrong, what the facts say, what a fairer thought is, how you feel now, what you'll do. Drafts are kept, so you can stop midway.

Mood check-in

Three sliders once a day: mood, anxiety, energy. Ten seconds. After a couple of weeks you can see the shape of a month.

Cognitive distortions

The twelve classic thinking traps, each with a plain description and an example you'll recognize. They sit right inside the record, so you pick them while the thought is still fresh.

Statistics

Which emotions come up most, which traps you fall into, which tags repeat. Not for its own sake: a pattern is easier to argue with than a single thought.

Session prep

Pick last week's records, add a note about what you want to talk about, get a PDF. Hand it to your therapist instead of trying to remember.

CBT library

Short explanations of how CBT works and what the words mean. Written for people, not for students.

Who it's for

Probably you, if...

You see a therapist

Your therapist gave you worksheets and you keep losing them. Do them here, bring the PDF.

You're on your own

No therapist right now, but you've read enough to know the method works when you actually do it.

You study psychology

You want to try the protocol on your own head before using it on anyone else's.

Mezame Pro

Does any of this work?

Every record asks how much you believe the thought before and after. Those two numbers, over a few weeks, are the honest answer. Pro puts them on one screen.

Belief before and afterAverage belief in the anxious thought before and after a record, whether the fairer thought sticks, and how that moves week by week.
Mood and anxiety by weekYour daily check-ins next to your records: do the weeks with practice look different from the weeks without?
Outcome section in the therapist PDFThe same numbers, triggers and traps, on the first page of the report you bring to a session.

One-time purchase, $9.99. No subscription. Everything above stays free.

Privacy

Your thoughts stay on your phone

There's no server and no account, because there's nothing to send anywhere. Entries live on your device, or in your own iCloud if you turn sync on. We can't read them. We wouldn't know how.

No server · No account · No trackers · Face ID · GDPR

Thought diary
built on CBT