Mind Room: Mood, Sleep & CBT

MindRoom is a private, offline self-care toolbox: 37 exercises for mood, sleep, anxiety, stress, and hard emotions — all grounded in CBT, mindfulness, and other evidence-based methods. There's no account, no cloud, and no AI chatbot pretending to be your therapist. Everything you write stays only on your device. WHAT'S INSIDE Mood & Sleep • Mood check-in — log how you feel in seconds, spot patterns over time • Night Roost — a gentle sleep companion with a CBT-I based plan (stimulus control + sleep restriction) that adapts to your real sleep log • Bedtime worry notes — write tonight's worries down, give each one a time tomorrow, and let your mind rest CBT Toolbox • Thought record — a 6-step guide from situation to a more balanced way of seeing it • Cognitive defusion — leaves on a stream, naming the thought, changing the voice: proven ways to unhook from a thought that won't let go • Values compass — find the few areas most worth your attention right now • Behavioral activation — log small activities and watch mood and motivation move together Breathing • Box breathing, even breath, and 4-7-8 breathing for different moments • A 3-minute breathing space (MBCT) to step out of autopilot Settle Room A quieter set of ten tools for the harder stuff — flashbacks, an inner critic that won't stop, old grief, trauma responses: • Flashback First Aid — a 13-step pocket guide for the moment it hits • Inner critic — turn its volume down, one line at a time • The 4F compass — fight, flight, freeze, or fawn: see which one you default to, and why it once kept you safe • Let yourself be sad — four gentle ways to grieve, on your terms • A letter to your inner child, your emotional rights, and signs of recovery to notice along the way Body & Work Relief • A 90-second desk reset and sensory grounding for when your mind won't stop rehearsing worst cases • Neck & hand release and applied relaxation for tension that builds up during the day Self-Check Scales Well-known, validated screening tools — PHQ-9, GAD-7, PSS-10, WHO-5, SWLS, and the UCLA-3 loneliness scale — for a quick, honest look at where you stand. Results are for self-observation, never a diagnosis. A Few Fun Ones, Too Lighter personality quizzes for when you just want to learn something playful about yourself, plus a weekly review that turns your mood and sleep logs into a simple picture of your week. BUILT TO BE PRIVATE, NOT TO COLLECT YOU Every check-in, note, and result lives in a local database on your phone. There's no sign-up, no login, no analytics SDK, no ad tracking, and nothing is ever uploaded anywhere. Nobody but you can see what you write — not even us. Delete anything, anytime; uninstalling the app removes it all. Available in English, Nederlands, and 繁體中文. A NOTE ON SAFETY MindRoom is a self-care and self-observation tool, not a medical device. Its self-check scales and exercises offer personal insight, not a clinical diagnosis, and they don't replace care from a doctor or mental health professional. If you're in crisis, having thoughts of harming yourself, or in immediate danger, please contact your local emergency number or a crisis line right away — a few widely known ones are included in the app. MindRoom is designed for adults 18 and older.