Unspool vs Thought Record

When thoughts start looping, separate what happened from what your mind added. Unspool is a CBT-informed thought journal and mood tracker with gentle self-practice tools. Use Unspool to: • Work through a thought: separate facts from assumptions, notice a possible cognitive jump, and check whether additional evidence supports your conclusion. Edit the resulting perspective and record before-and-after ratings. • Save a worry: write it down and return to it at your scheduled worry time. • Pause before acting: try 90 seconds of breathing or 5-4-3-2-1 five-senses grounding. • Record your mood: use pleasantness and energy to describe how you feel, then view your monthly mood history. • Revisit past entries: see eligible older thoughts and noted moods, save what matters, and add private comments. Recurring cognitive jumps appear when your records provide enough evidence. No account is required. Practice records stay on your device. Optional AI assistance requires your explicit permission and sends the submitted information through the Cloudflare-hosted Unspool service to Google Gemini API (paid). You can stop AI data sharing and continue local practice. Free includes up to 15 AI guide starts per UTC calendar month; Plus includes up to 150. A guide counts when its access credentials are issued, including later service failures. Local practice does not use the AI allowance. Non-AI exercises remain available without a subscription and after your AI allowance is used. Plus is offered through App Store auto-renewable subscriptions. Pricing and introductory-offer eligibility are shown before purchase. Manage or cancel your subscription in App Store settings and restore eligible purchases in the app. Unspool provides CBT-informed self-practice and educational tools. It is not a medical service, does not diagnose mental health conditions, and does not replace therapy, medical care, or emergency support. If you may harm yourself or someone else, seek immediate help from local emergency or crisis services. In the United States, call or text 988. If there is immediate danger, call 911. Privacy Policy: https://unspool-v3.doingamazing.com/privacy.html Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/

Thought Record is a quiet place to untangle a stressful moment, the way you would on a paper CBT worksheet — but built for your phone. WRITE IT OUT Describe the situation, name how it felt, then free-write everything going through your head. No prompts interrupting you, no character limits. HIGHLIGHT THE THOUGHTS Sweep your finger over the sentences that sting — like running a highlighter across the page. NAME THE THINKING ERRORS Label each highlighted thought with common thinking errors (cognitive distortions): all-or-nothing thinking, catastrophizing, mind reading, fortune telling, and more. FIND A MORE BALANCED THOUGHT Re-read what you wrote with the labels in view, then write the calmer, fairer version. PRIVATE BY ARCHITECTURE • No account, no sign-in, no server — the app never makes a network request • Everything you write stays on your device • No analytics, no ads, no AI reading your words • Export a clean printable copy to keep or share with your therapist, or a JSON backup of everything AN HONEST NOTE ABOUT YOUR DATA Because entries live only on your device, deleting the app deletes them. Export regularly — this is a working notepad, not long-term storage. Thought Record is free and open source. It is a self-help writing tool, not therapy, medical advice, or a medical device. Many therapists use thought records as homework between sessions — bring your exports along.