Thinking Time

When something gets under your skin, there’s usually a thought in the middle. Thinking Time helps you notice it, question it, and choose one that serves you better. THINK IT THROUGH Take a few minutes to untangle what’s on your mind, one step at a time: • What happened, in plain facts • What you told yourself about it • How it made you feel, what you did, and what came of it Then see the whole chain laid out and work towards a new thought: rethink the old one, or start from how you’d like to feel. Check it, back it up with things you already know are true, and play it forward. Finish by seeing the difference side by side, and keep it in your Journal. CLEAR YOUR HEAD Too much going on? Write it all out first. On supported iPhones, on-device AI helps sort what you wrote into facts and thoughts, without sending it anywhere. On other iPhones, the app sorts it with its own rules. THE PATH Six self-paced stages to learn the method, each with a short lesson, a tool to try and a small daily practice: Take stock, Know what you want, Feelings, Thoughts, Facts vs stories, and New beliefs. At the end, look back and see what’s changed. About a week each is plenty. TOOLS FOR EVERY DAY • Life Check: rate eight areas of life from 1 to 10 and see how they change • Goal Plan: where you want to be, where you are now, and a first step • If–Then Plans: decide now what you’ll do when something gets in the way • Feeling Check-in: name what you’re feeling, with words to help • Camera Test: separate what happened from the story you’re telling about it • Belief Check: question a belief that holds you back • My New Beliefs: beliefs you’ve chosen, with evidence that grows over time • Today’s Question: swap a draining question for a better one, with a Home Screen and Lock Screen widget PRIVATE BY DESIGN Everything you write stays on this iPhone, unless you turn on iCloud backup. There’s no account, no sign-up, no ads, no tracking and no analytics. You can add a Face ID lock and choose a gentle daily reminder, with no streaks and no guilt. You can back up to your own iCloud if you choose, export a copy of everything you’ve written, or delete it all, whenever you like. MADE FOR EVERYONE Works with larger text sizes, dark mode and Increase Contrast, with your iPhone upright or sideways. FREE No ads, no subscriptions and no in-app purchases. PLEASE NOTE Thinking Time is a self-help tool for everyday thinking. It isn’t therapy, and it can’t help in a crisis. If you’re in danger or thinking about harming yourself, contact your local emergency number or a helpline. If something you write suggests you might need support, the app shows how to find someone to talk to.