# CBT Thought Diary App vs If

The clearest difference is ads: CBT Thought Diary App at none against If's shown. If's advantage is review sentiment (100% vs 85%) and iOS requirement (16.4 vs 18.0). On price, update cadence, in-app purchases and monetization model there is nothing between them.

Both are free to download. CBT Thought Diary App sells 2 in-app purchases, starting at $29.99 per year and If sells 2 in-app purchases, starting at $1.99 per month. Whichever you choose, the download price is not the number that matters.

CBT Thought Diary App ships an update every 3 months, If every 2 months. The most recent releases landed on November 4, 2026 and November 7, 2026 respectively.

## The numbers

| Metric | CBT Thought Diary App | If |
| --- | --- | --- |
| Price | Free | Free |
| Rating | **[4.8 (26 ratings)](https://appshunter.io/ios/app/cbt-thought-diary-app/id6478697575/reviews)** | — |
| Number of ratings | **26** | — |
| Positive reviews | 84.6% of reviews | **100.0% of reviews** |
| In-app purchases | Yes | Yes |
| Ads | **No** | Yes |
| Update frequency | Every 3 months | **Every 2 months** |
| Monetization | Freemium | Free with in-app purchases |
| Size | 10 MB | 58 MB |
| Requires iOS | 18.0 | **16.4** |
| Devices | iPhone | iPhone |
| Age rating | 4+ | 4+ |
| Developer | [Aly Bairamov](https://appshunter.io/developer/1156046797) | [PAIRMONI](https://appshunter.io/developer/1838276499) |

## What reviewers say

### CBT Thought Diary App

[App page](https://appshunter.io/ios/app/cbt-thought-diary-app/id6478697575)

This app helps you track and transform your thoughts and emotions using the ABC model of Cognitive Behavioral Therapy. Log your experiences, gain insights into patterns, and challenge negativity for improved mental well-being. Securely store your data and export progress for personal review or sharing with professionals.

**Highlights:** ABC model thought logging, Historical emotional insights, PDF progress export, Privacy-focused data storage, Positive thinking guidance

**Features:** macOS Compatibility

**In-app purchases (2)**

| Purchase | Price | Billing |
| --- | --- | --- |
| CBT Premium Yearly | $29.99 | per year |
| CBT Premium Yearly | $29.99 | per year |


### If

[App page](https://appshunter.io/ios/app/if-then-record-habit-chains/id6800191966)

Build lasting habits by linking new actions to existing routines. Track your progress, identify sticking points, and leverage AI for personalized habit suggestions. Stay motivated without constant notifications.

**Highlights:** If-then planning for habit formation, AI-powered habit building and fixing, Progress tracking and statistics, Identification of habit breaking points, Ad-free premium option, Local data storage

**Features:** macOS Compatibility, Vision Pro support

**In-app purchases (2)**

| Purchase | Price | Billing |
| --- | --- | --- |
| If-Then Record Premium Monthly | $1.99 | per month |
| If-Then Record Premium Annual | $17.99 | per year |


## Frequently asked questions

### Is CBT Thought Diary App free?

CBT Thought Diary App is free to download, with in-app purchases available.

### Is If free?

If is free to download, with in-app purchases available.

### Do CBT Thought Diary App or If have ads?

If shows ads; CBT Thought Diary App does not.

### Which is updated more often, CBT Thought Diary App or If?

CBT Thought Diary App ships an update every 3 months, and If every 2 months. Most recently, CBT Thought Diary App was updated on November 4, 2026 and If on November 7, 2026.

---

*Compared by [AppsHunter](https://appshunter.io/) from daily US App Store data. Review summaries are generated from verbatim App Store reviews.*