Reframe your thoughts.
Reclaim your peace.
Reframe is a free CBT thought record journal that helps you catch negative thoughts, identify cognitive distortions, gather evidence, and build healthier thinking patterns — no sign-up, no email required.
Structured records
Follow the proven CBT thought record format: situation, automatic thoughts, cognitive distortions, evidence, and reframing.
Spot your patterns
See which cognitive distortions show up most. Track your emotional intensity before and after reframing.
Share with your therapist
Generate password-protected share links. Your therapist sees a clean, print-ready view. No account needed.
What's a thought record?
A thought record (or CBT thought diary) is the core tool of Cognitive Behavioral Therapy. You write down a situation that triggered negative feelings, capture the automatic thoughts behind them, identify which cognitive distortions are at play, then practice building a more balanced, realistic perspective. Over time, this rewrites unhelpful thinking habits.