# Selfworth: Self-Esteem & CBT — Harsh thoughts, answered

> CBT-based self-esteem app using personal evidence to counter negative thoughts. (iPhone/iPad app by Piet Gehrke.)

- Source: https://appshunter.io/ios/app/selfworth-self-esteem-and-cbt/id6782119492 (this page in markdown: same URL + `.md`)
- Developer: [Piet Gehrke](https://appshunter.io/developer/6774193748)
- Category: Health & Fitness, Lifestyle
- Price: Free with in-app purchases
- Rating: 5.00/5 from 2 App Store ratings · 2 written reviews indexed
- Age rating: 12+
- Requires: iOS 17.0 · 8 MB
- Languages: American English, German (Germany)
- Released: 2026-07-25
- Data updated: 2026-09-04
- Monetization: freemium
- User reviews in markdown: https://appshunter.io/ios/app/selfworth-self-esteem-and-cbt/id6782119492/reviews.md

## What is Selfworth?

Positive affirmations sound nice. There's just no evidence they help.

Selfworth makes the opposite bet. Every day, you write down one real thing you did. When a harsh thought shows up with the same old story, you answer it yourself, with what you wrote in front of you: things that actually happened, in your own words.

Your evidence has an advantage borrowed phrases never will: it already happened.

HOW A DAY WORKS
• Check in with yourself on a 1 to 7 scale
• Write one piece of evidence: something real you did, however small
• If there was a hard moment today, put it in words, rate how true it feels, and name the story it keeps telling
• Answer it fairly, with your evidence right there on the screen

Three to five minutes. On a rough day the practice softens into a compassion break instead, and leaving early still counts.

THE METHOD
The daily loop follows cognitive behavioral therapy for self-esteem: keep a log of real positive evidence, then use it to give harsh thoughts a fair answer. Self-compassion carries the rough days. The studies behind this tested longer, often therapist-supported programs; Selfworth is a brief, self-guided adaptation, and the in-app science screen tells you plainly what the research shows and what it does not.

WHAT'S INSIDE
• The daily practice, with a fresh prompt every day
• The evidence book: searchable, and readable back like a quiet book of what you wrote
• Answers to harsh thoughts: every one of them, next to your fair answer
• Experiments that put an untested rule like "If I say no, people will be angry with me" to a real-world test
• Programs for the patterns underneath: perfectionism, the worry loop, approval-seeking, procrastination shame, and more
• Deeper work: rewrite a painful memory at your own pace, make peace with a real mistake, build a kinder inner voice
• A weekly review, a monthly self-esteem check-in (the Rosenberg scale), and a personal blueprint for rough stretches
• Widgets, Siri shortcuts, and an optional daily reminder

BUILT FOR WEEKS THAT GO WRONG
No streaks, no badges. The weekly goal is 5 days out of 7, so one missed evening never wipes anything out. Rough days get a shorter, kinder path that still counts.

WHAT IT COSTS
Everyone gets everything for the first 30 days. No card, nothing to cancel, and nothing is charged when they end.

After that, this stays free, permanently: your check-in and one line of evidence every day, at any mood, saved and counted toward your week. The compassion break and every rough-day support. Every word you have ever written, always readable. Your weekly review, your monthly self-esteem check, and your feeling chart. Every program to read and try on. One belief under test, and one memory-rewriting scene. Reminders, widgets, Face ID lock, and private iCloud backup.

The full app opens the rest: naming what an entry says about you, the whole exchange with a harsh thought, the exercises inside most of the programs, more than one scene or experiment at a time, the weekly review's planning step, and the composed month and whole-record look-backs. Monthly, yearly, or once. Nothing you wrote is ever taken away.

PRIVATE BY DESIGN
There is no account to create, no analytics running, and no ads, ever. Your journal lives on your iPhone, behind an optional Face ID lock, with an optional backup to your private iCloud. The privacy label on this page reads "Data Not Collected" because there is nothing in the app that could send us your data.

THE HONEST FINE PRINT
There is research evidence this approach can work. That is not a promise that it will for you, and the app never pretends otherwise. Selfworth is not a medical device and is no substitute for professional care. If you ever need more than an app, it points you to real help.

And if it ever feels like a lot: the daily practice is the whole app. The rest can wait.

Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/

## Key features

- Daily evidence logging
- Challenging harsh thoughts with evidence
- Cognitive behavioral therapy techniques
- Programs for specific patterns (perfectionism, worry)
- Memory rewriting exercises
- Weekly and monthly self-esteem check-ins
- Widgets and Siri shortcuts

## Pricing and in-app purchases

Base price: Free.

**Subscriptions**

| Subscription | Price | Period |
| --- | --- | --- |
| Selfworth, monthly | $3.99 | per month |
| Selfworth, yearly | $34.99 | per year |

**One-time purchases**

| Purchase | Price | Type |
| --- | --- | --- |
| Selfworth, lifetime | $89.00 | one-time |


## Recent user reviews (2 of 2)

All indexed reviews: https://appshunter.io/ios/app/selfworth-self-esteem-and-cbt/id6782119492/reviews.md

### 5/5 — Surprisingly helpful

*2026-08-05*

My friend recommended it to me and I’ve found the daily exercises to be worth it in improving my self-esteem and confidence.  Easy to use with a simple elegant design.  Highly recommend.

### 5/5 — Awesome app

*2026-07-29*

This app is such a great accesible way to start working your self worth. It simplifies things and makes it so easy to check in with yourself and change your thought habits

## Frequently asked questions about Selfworth

### How does Selfworth help with harsh thoughts?

Selfworth prompts you to record one real thing you did each day. When harsh thoughts arise, you use this logged evidence to construct a fair, factual answer, directly challenging the negative narrative with your own experiences.

### What is the core method used by Selfworth?

The app is built on cognitive behavioral therapy (CBT) principles for self-esteem. It involves keeping a log of positive evidence and using it to counter harsh thoughts, with self-compassion as a support for difficult days.

### What kind of programs are available in Selfworth?

Selfworth offers programs targeting common patterns like perfectionism, worry loops, approval-seeking, and procrastination shame. It also includes deeper work such as rewriting painful memories and making peace with mistakes.

### Is Selfworth suitable for users who miss days?

Yes, Selfworth is designed for flexibility. The weekly goal is 5 days out of 7, meaning missing an evening doesn't reset progress. Rough days have a shorter, kinder path that still counts towards your goal.

### What are the subscription options for Selfworth?

Selfworth offers a monthly subscription for $3.99 and a yearly subscription for $34.99. All features are available for free for the first 30 days, with no card required.

### What features are available for free in Selfworth?

After the initial 30-day free period, Selfworth remains free for daily check-ins, logging one piece of evidence, compassion breaks, rough-day support, and access to all previously written entries. You also get access to weekly reviews, monthly self-esteem checks, feeling charts, and programs to read and try.

### What is the age rating for Selfworth?

Selfworth has an age rating of 12+, making it suitable for teenagers and adults looking to improve their mental well-being.

### How often is Selfworth updated?

The app was last updated on August 11, 2026, with version 1.1. This indicates a commitment to ongoing development and improvements.

## Version history (last 5 releases)

### 1.4 — 2026-09-03

Mostly for the first minutes with the app, and for anyone who never found the Toolkit.

The first run is rebuilt once more. Three short screens say what the app works on and how, then you land on your real Today screen and tap the real Begin. After your first entry, the app shows you a finished answer to a harsh thought before it asks you for one, and then walks you around the four tabs, one lit control at a time.

If you already use Selfworth, the next time you open it, it walks you around once too. Nothing is written and nothing is asked, and you can skip it on the first hint.

Also in this release:
• The three buttons on the card after the practice are explained one by one, with examples, the first time all three are there.
• The question that opens the first run is plainer: what's hardest to believe about yourself? Pick two or three.
• "Keep it in view" now shows how to add the widget, with the real widget on a drawn home screen and the steps in iOS's own words.
• The reminder card shows the next message you would get, and suggests the time you usually practise.
• The field for negative self-talk starts with "I should have…", so what goes in it is clearly about you.
• Many smaller fixes throughout.

The daily practice is the whole app. The rest can wait.

### 1.3 — 2026-08-29

This release is about the moment a test goes the way the rule said it would.

Until now, the result screen drew every outcome the same way: the old belief struck through, the new number in the color of a win, whichever direction it had moved. That was wrong, and it is fixed. The screen now shows what your own rating actually did, and the app says in words, for the first time: a test can go either way. Whatever happened is a reading of the rule, not a verdict on you.

Alongside it:
• When you design a test, the app now tells you up front that a fair test is allowed to land either way.
• A rule that turns out to be partly right can now be made smaller, down to the part the tests actually support.
• Creating a new rule is now three short steps, each one building on what you just wrote.

Stories that keep coming back have a real home now. The story page is rebuilt, and it is a complete page even at one or two answers. When you name a story, your own existing names now sit above the empty field, because the same name is what makes a story. The Today row now surfaces a story that has come back in the last week, not just the one you have answered most often. And the Toolkit has a new door: Your stories.

Also in this release:
• Help at the step where you put it in words, for the moment that arrives without any.
• A rating you never gave is no longer recorded: an untouched slider now visibly stays unrated instead of quietly keeping its starting value.
• Logging evidence now looks out for what landed, too: someone answered, something moved, because of what you did. There is a new quality for it: It landed.
• If your journal ever fails to load, the app now stops and protects the file instead of writing over it.
• Many smaller fixes throughout.

The daily practice is the whole app. The rest can wait.

### 1.2 — 2026-08-15

Mostly for anyone opening Selfworth for the first time. The first run is rebuilt: it now explains what the daily practice is before asking you to do it, and each screen follows from the one before it instead of arriving out of nowhere.

You write a real entry during setup and it stays in your book. The ten-question measure explains what it is, and shows you where you are starting.

If you already practise, nothing changes in your day. The orientation screen now also says what was always true: logging evidence and answering a harsh thought are open any time, not only during the practice.

### 1.1 — 2026-08-11

The first 30 days now include everything, up from 14. Long enough to take the monthly self-esteem measure twice and see for yourself whether anything moved.

New words for the same work. What the app used to call your inner critic is now a harsh thought: closer to how the research talks about it, and easier to notice in an ordinary day. The daily practice asks about a hard moment and lets you say which kind it was, something you said to yourself or your nervous system in alarm. Both get a fair answer. On the alarm route the app now asks what you actually know, instead of what you would tell a friend who said it.

The door into all of that is called "Answer what came up."

Setting up now means doing the practice, not reading about it. You check in, write one real thing you did, and give it a quality — a real entry, kept, on your first day. Then you see a finished answer and can write one yourself if something came up. On a hard day it stops early and still counts, and you are never shown a price.

Also in this update:
• The weekly review is a page you can read: your own sentences, a card that opens the week as a book, and a proper ending
• Your four books share one shelf. Open any of them from the cover of another
• A story's chart shows both readings, how true a thought felt when you wrote it down and how it felt after you answered
• The monthly measure is asked when the question is live, and then leaves you alone
• If you have not answered a harsh thought yet, there is a finished example to look at first
• A test you ran twice no longer needs a whole new experiment
• An answer can become a belief worth testing, right where you wrote it
• The Programs screen leads with the problem you recognize, not the program's name
• Keep a piece close while you are writing it, instead of finding it again later
• Every German line in the app has been read and approved by hand

### 1.0 — 2026-07-25

No release notes.

## More apps by Piet Gehrke

- [Rep - Oops I improved](https://appshunter.io/ios/app/rep-oops-i-improved/id6774193746)

All apps by Piet Gehrke: https://appshunter.io/developer/6774193748

## Related topics

[self-worth](https://appshunter.io/ios/topics/self-worth)

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*Data collected daily from the US App Store and indexed by [AppsHunter](https://appshunter.io/). User reviews are verbatim App Store reviews. Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-09-04.*