Self-help exercises based on CBT techniques
Untangle your thoughts.
Practical CBT exercises for anxious and low days. One question per screen, a plan made for you, and your entries stay on your iPhone.
Coming to the App Store in January 2027
- No account
- No ads
- Your iPhone and your iCloud
Thought record · done
Anxiety went from 80% to 45%
Your fairer thought
“One meeting doesn't decide my career.”
Example. Numbers are illustrative.
How it works
Start with what's on your mind. Leave with a fairer thought.
- 1
Tell it what's on your mind
Pick what brings you here, where it shows up and how much time you have.
- 2
Get a personal starting plan
Two or three exercises, each with the reason it was picked. Change it anytime, or choose any of the 20.
- 3
One question per screen
Answer in your own words. At the end, rate again and see how your feelings changed.
What would you tell a friend who thought this?
The workbook
20 exercises, in seven kinds
Each one is short, guided and based on a well-known CBT technique.
- 4Thought workThought record, ABC record, Socratic questions, Double-standard
- 3ActivitiesActivity monitoring, Activity scheduling, Behavioural experiment
- 2ExposureFear ladder, Exposure practice
- 4BeliefsDownward arrow, Core belief log, Continuum, Responsibility pie
- 3Worry and problemsWorry time, Problem solving, Cost-benefit
- 2DailyCoping cards, Daily mood check-in
- 2CalmPaced breathing, 5-4-3-2-1 grounding
- Thinking traps13 common patterns, in plain words, with an example of each.
Progress
See how your feelings change after each exercise
Rate how you feel before and after. A drop, no change or a rise is shown in the same calm way.
- Before and after, every timeIn words and bars, right when you finish.
- Mood over timeA daily check-in on a 0 to 10 scale, and patterns, not causes.
- Days practised, no streaksMissed a day? Nothing breaks. Pick up with something small.
Private by design
Your entries stay on your iPhone and in your own iCloud.
No account, no ads, no ad trackers. What you write is never sent to us.
- No accountOpen the app and start. No email, no sign-up.
- No ads, no ad trackersAnonymous usage statistics only if you choose.
- Your iPhone, your iCloudSensitive fields are end-to-end encrypted in iCloud.
- Optional Face ID lockPlus private notifications and a blurred app switcher.
Everywhere you need it
A worry at 2 a.m. doesn't wait for you to open an app.
- WidgetsMood, today's plan and a coping card. Nothing personal on the Lock Screen unless you turn it on.
- Live ActivitiesWorry time, paced breathing and exposure practice, right on the Lock Screen.
- Siri and ShortcutsLog a mood or start breathing by voice. Controls in Control Center.
- Apple WatchLog your mood, breathe with gentle haptics, capture a worry.
With your therapist
Bring your entries to your next session
Practise between sessions, then export a tidy PDF: you choose the period and the exercises, and add a password if you like.
- Nothing is shared automatically. You send the file.
- Your therapist needs no account and no app.
- Export works even without a subscription.
Questions people ask
Is ThinkGO therapy?
No. ThinkGO is a self-help tool with exercises based on CBT techniques. It can sit alongside therapy, but it doesn't replace a therapist, a doctor or a diagnosis.
Who can see my entries?
Only you. Entries stay on your iPhone and in your own iCloud. There is no account, and what you write is never sent to us.
What does it cost?
An annual plan with a 3-day free trial, or a monthly plan. Prices appear here when ThinkGO is on the App Store.
What if I'm in crisis?
Call your local emergency number now. ThinkGO is a self-help tool and can't provide crisis support. Get help
Clear about limits
ThinkGO is a self-help tool based on CBT techniques. It is not therapy, a diagnosis or emergency care.