Free tool · no signup
Smart Thought Record.
Describe a situation and sit with what comes back: reflection questions, small experiments, a possible reframe.
Free, no signup
Private by default
CBT informed
What comes back
Four parts, shaped around what you wrote.
It's not a conversation and it's not advice. You get a structured piece of reflection you can sit with, or take into your next session.
01 · Empathy
A short acknowledgement of what stands out.
Not reassurance, not diagnosis.
02 · Five questions
Specific to your situation.
A mix of noticing, widening, and sitting with uncertainty.
03 · Three experiments
Brief things to try.
Writing, perspective-taking, separating fact from inference.
04 · A possible reframe
A balanced thought, only when one fits.
Not a rewrite of how you feel.
When it fits
Useful when you don't know where to start.
01
A difficult moment is still looping and you can't name the thought
02
You want to prepare something specific to bring into your next session
03
A blank worksheet feels like too much friction
04
You'd like a second reading of a situation before you decide how to respond
This is a reflection tool, not therapy. If something is urgent, a therapist or a crisis line is the right call.
What happens to what you write
Gone in 48 hours, unless you keep it.
Nothing is stored against an account unless you create one. You can save a worksheet to a free Studio if you'd like to come back to it.
Already have the words?
The traditional version gives you the classic five columns to fill in yourself. Use the traditional version
FAQs
Frequently asked questions
The traditional version gives you five empty columns to complete yourself. The Smart version reads the situation you've described and returns reflection questions, small experiments, and, where one fits, a possible reframe. Both produce a completed thought record you can keep or bring into a session.
Keep what you make
A private studio for the weeks between sessions.
Save worksheets, notes and the things that resonate, and choose what to bring to your therapist. Free to start.
OutSession 2026
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