Support

Questions, problems, and feedback: hello@mythoughtrecord.com. One person reads and answers, usually within a few days.

The online worksheet

Where is my record saved? In your browser, on this device only. Nothing goes to a server. If you open the page on another device, or in a private window, it will be empty.

How do I keep a copy? Use "Print or save as PDF" on the page. Your browser's print dialog lets you save a PDF instead of printing. "Download a copy" saves a plain text file. Either is yours to keep or share with a therapist.

Can I keep more than one? Yes. "Keep this one and start another" moves the current record into a list at the bottom of the page, in this browser.

I cleared my browser and it's gone. Local storage is part of the browser data that gets cleared. There is no way for us to recover it, because we never had it. Saving a PDF when you finish a record is the safest habit.

Can I use it on my phone? Yes. It works in any modern browser. The app is a better fit for regular use on a phone, with a quick capture mode, reminders to finish, and a session summary export.

The PDF and Word worksheets

The fillable PDF won't let me type. Some browser previews don't support form fields. Download the file and open it in a PDF reader such as Preview, Adobe Acrobat Reader, or the Files app on iPhone.

Can I change the wording? The Word version is there for that. Therapists are welcome to adapt it for their clients.

Help for the app

Getting started

Tap New thought record and work through the nine steps. Each step has a short tip and a line from a worked example. Everything saves as you type. If you close the record partway, it waits under Unfinished on the Records screen and reopens where you stopped.

When you can't stop for ten minutes, use Catch it now. It takes the situation, your feelings, and the thought in about a minute, and can remind you to finish later the same day.

To see a finished record first, open the menu on the Records screen and choose Worked examples.

The steps

• Situation. One specific moment, described the way a camera would see it.
• Feelings. Named with the feelings wheel and rated from 0 to 100.
• Thoughts and images. What went through your mind, one per line.
• Hot thought. The thought that best explains the feeling, rated for belief. Thinking styles can be tagged here, optionally.
• Evidence for. Facts that support the hot thought.
• Evidence against. Facts that don't, with questions to help.
• Balanced thought. A thought that fits all the evidence, rated for belief.
• Feelings now. The same feelings, rated again.
• What I learned. What you noticed, and a next step if there is one.

Tips and examples

Until you finish your first record, every step shows its tip and example in full. After that they fold to one line and open on tap. Settings has a switch to show them in full again.

Editing and deleting

Open a record and tap any part to edit it. To delete, swipe left on a record in the list, press and hold it, or use the menu inside the record.

Sharing with a therapist

Inside a record, the menu offers Share as PDF and Bring to my next session. Settings offers a session summary PDF, with flagged records first, and an export of every record. The PDF opens in the share sheet, so you decide where it goes.

Reminders

Catch it now can remind you to finish a record. Settings has an optional daily reminder. The app asks for notification permission the first time. If you said no, you can allow it later in the iPhone Settings app under Notifications, then Thought Record. With the app lock on, reminders never show what you wrote.

iCloud

Sync is off unless you turn it on in Settings. When on, your records are stored in your own iCloud account and appear on your other devices signed in to the same account. The developer has no access to them. If the switch won't stay on, make sure you're signed in to iCloud and that iCloud Drive is enabled.

App lock

Settings can require Face ID, Touch ID, or your device passcode to open the app. While locked, the app's contents are hidden in the app switcher. The check is done by iOS, and the app never sees your biometric data.

Language

The app is available in English and Spanish and follows your device language. To choose a language for this app only, use the Language setting, then fully quit and reopen the app.

Deleting your data

Delete a record from the list or its menu, or delete everything from Settings. Deleting removes the data from this device and, if sync is on, from your iCloud account. Deleting the app also removes its data from the device.

Something not working?

Email hello@mythoughtrecord.com with what you expected and what happened. There are no accounts, so please don't include anything you wouldn't want in an email.

If you're in crisis

This app isn't a crisis service and nobody reads what you write in it. If you're in immediate danger, contact your local emergency number. In the United States, call or text 988 to reach the Suicide and Crisis Lifeline, free and available any time. The Help now button on the Records menu and in Settings lists more options.

About

Thought Record is made by Everyday Insight LLC, a small California company that builds free, private psychology tools that therapists can use with clients and people can use on their own. Educational content, not medical advice. Our other apps are Behavioral Experiment, Values Card Sort, and Activity Record.