Pattern Self-Check
A gentle 20-question self-reflection that maps which cognitive distortions show up most often in your thinking. Results come with a visual pattern map and personalized next steps.
Begin the self-checkPractical tools for everyday practice.
Interactive worksheets adapted from clinical practice — built to be used in five minutes, not five sessions. Everything runs in your browser; nothing leaves this device.
Thought Record
The classic CBT exercise for catching a distressing thought, examining it gently, and finding a more accurate way to hold it. Walks you step-by-step from situation to reframe.
Open the thought recordHow these tools work
Private by default
Everything you type stays in your browser. No accounts, no servers, no tracking. Close the tab and the data is gone.
Adapted from real practice
Each tool is based on a clinical exercise used by therapists for decades. We've translated them for self-use without watering down the structure.
A starting point, not a stand-in
These tools support self-reflection — they don't replace professional support. If you need more, our Get Help page can point you to it.