90-second mobile CBT flow
What this is
A 5-step walk-through of one upsetting moment: what happened, what you felt, what you thought, and a fairer way to see it.
Why it helps
Strong feelings usually ride on a single hot thought. Catching that thought and answering it — even imperfectly — almost always drops the intensity. It's the most studied skill in CBT for a reason.
How to use it
- 1Pick one momentRecent and specific — not 'work in general'. The smaller, the better.
- 2Move through the 5 stepsOne screen at a time. Short answers are fine. Don't try to write the 'right' thing.
- 3Re-rate the feelingEven a small drop counts. Save it — patterns across entries are gold for your next session.
Entries stay on your device until you choose to share them.
Step 1 of 5