CBT thought diary · iPhone & Android
Write the
thought down.
Then answer it.
Balm puts the five-column thought record from cognitive behavioral therapy on your phone. Write down what happened and what went through your mind. Work on the response when you’re ready.
Unlimited free records. No account. Your writing stays on your phone.
See a completed thought record
- Account
- None
- Your writing
- On your phone
- Records
- Unlimited, free
- Premium
- One-time, optional
The five columns
A completed thought record.
A CBT thought record separates a situation from the thoughts and feelings around it. Balm guides you through situation, emotion, automatic thought, rational response, and result. Here’s what that looks like.
| 01 Situation | 02 Emotion | 03 Automatic thought | 04 Rational response | 05 Result |
|---|---|---|---|---|
|
I’m presenting the quarterly numbers to the team tomorrow. |
Anxious How strong it feels |
“I’ll freeze up, and everyone will see I’m not ready.” Belief in the thought: 75% |
“I’ve rehearsed twice. One shaky moment won’t erase the work.” Belief in the response: 65% |
Anxious Belief in the thought: 45% |
Fictional example. These are self-reported ratings, not a promised result. The numbers may stay the same.
Read another worked example and print a blank worksheet
Save an open record
Start now. Finish later.
Get the situation, feeling, and thought down while they’re fresh. Come back to the response after you’ve had time to think. Drafts save as you write.
Rent is going up next month. Saved after the third column. Fictional example.
- Situation
- My landlord emailed about a rent increase.
- Emotion
- Stressed, 65 out of 100.
- Automatic thought
- “I won’t be able to afford it.”
- Prompts for the hard step
- “What’s the evidence?” and “What would you tell a friend?” stay beside the response field.
- Quick check-ins
- Choose a feeling and rate it. You don’t have to write a full record every time.
Premium insights
See your ratings over time.
Every completed record keeps your original and later ratings. Premium brings them together, showing the emotions you log most often and how intensity and belief ratings change across records.
Insights need at least five completed records. The free diary keeps each record and its ratings.
Data & privacy
Your writing stays on your device.
Balm stores your thought records on your device. There’s no account, no journal sync, and no copy of your writing on our servers. We can’t read your entries.
CSV export is free. Premium adds a formatted PDF you can bring to a therapy session, and an app lock. You choose what to share.
The app sends content-free usage events and crash reports. Your phone’s Apple or Google backup may include app data; you control that in your device settings.
The full privacy policyNo subscription
The records are free.
You can keep as many thought records as you want without paying. Premium is one optional purchase. The current price is shown in the app.
Try it on paper first
Print a blank thought record.
See a complete example, then use the blank five-column worksheet. No sign-up or email.
Example & printable worksheetQuestions about Balm.
Help with the appWhat is a CBT thought diary?
A CBT thought diary records a situation, your feelings, the thought that went with them, a response, and how you feel afterwards. It gives you a written record to examine and revisit. Balm guides you through those five parts.
Do I need to know CBT already?
No. Each step includes an explanation and prompts. If your therapist has given you thought-record homework, ask whether Balm’s five-column format fits the exercise you’re working on.
Is Balm free?
Yes. Thought records, check-ins, diary and calendar, basic reminders, and CSV export are free. Premium adds insights, PDF export, and app lock through a one-time purchase. There’s no subscription.
Can I finish an entry later?
Yes. Save the situation, emotion, and automatic thought as an open record. Add the rational response and result later. Drafts also save as you write.
Can I use it instead of therapy?
Balm is a self-help tool, not therapy or medical advice. It does not diagnose or treat conditions. You can use it between sessions, but it doesn’t replace professional care. For urgent support, go directly to the crisis resources.
Will my entries sync between devices?
No. Balm doesn’t sync your journal or keep a server copy. You can export records yourself. Your phone’s own backups may include app data; check your Apple or Google backup settings.
Does it work on iPhone and Android?
Yes. Balm is available on the App Store for iPhone and Google Play for Android. No account is needed. Store purchases do not transfer between Apple and Google accounts.
For iPhone & Android
Write your first thought record.
The five steps are free. You don’t need an account.
