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Language: English

For therapists and psychologists

Thought-record homework, guided step by step

Balm walks clients through Beck’s classic five-column thought record on their phone, shows how much the feeling eased, and turns their records into a PDF they can bring to session. No account, and records never leave the phone.

Download on the App Store Get it on Google Play

Free printable worksheet

Why it fits between sessions

The five columns, one at a time Situation, emotion (0–100), automatic thought (belief 0–100), rational response, result. Each step has a short prompt and examples, so a blank column is less likely to stall the work.
Relief you can both see At the end, clients re-rate the emotion and the belief and see the before → after change, for example anxiety 80 → 35. Over the weeks, Insights shows which feelings respond best.
A PDF for the session Records export as a five-column PDF laid out like the paper form, ready to print, email or show on the phone in session.
Private by design No account and no cloud. Records stay on the client’s phone and are never sent to us; the client decides what to share. Optional app lock with Face ID, fingerprint or passcode.

Cost: thought records and mood check-ins are free, with no time limit. The PDF export, full Insights and app lock are part of Premium, a single one-time purchase with no subscription and no ads. Clients who’d rather not pay can bring the printed worksheet instead.

How to assign it

  1. Do the first record in session — Take a recent moment from the session and fill in one record together, in Balm or on the worksheet. The app installs in seconds from the QR code below.
  2. Agree on the homework — For example: one record whenever a feeling is strong, aiming for three before the next session. A record takes a few minutes and can be finished later.
  3. Review it together — Clients bring the PDF or their worksheets. Look at the thoughts that keep coming back and at the records where the feeling barely moved.

Free printable worksheet

A five-column thought record on landscape A4, with short prompts, 0–100 scales and room for three situations. Free to print, copy and hand out.

Download the worksheet (PDF, English)

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Practices as homework

Choose up to 10 practices, such as slow breathing or a short walk, and when they come up. You get a link and a QR code; when the client opens it on their phone, Balm asks first, then adds the practices with reminders. Nothing is stored on a server.

Create a homework link

Get the app

Show this code in session: scanning it opens Balm on the App Store or Google Play. For iPhone and Android, in 12 languages.

Download on the App Store Get it on Google Play

Please note

Balm is a self-help tool. It is not therapy, not a medical device and not a replacement for professional care; it supports the work you do with clients. It is not suitable for crisis situations: anyone in crisis should contact local emergency services or a crisis line.

Feedback from practice is very welcome: balm.mobapp@gmail.com