SteadyNote: CBT Journal

SteadyNote is a private CBT journal for understanding your thoughts, tracking your mood, and feeling a little steadier — one small reflection at a time.

When your mind feels busy, heavy, anxious, or stuck, SteadyNote gives you a calm place to pause and work through what's happening. Write freely, log your mood, or follow a guided CBT thought record to untangle a difficult thought and find a more balanced perspective.

Whether your therapist recommended Cognitive Behavioral Therapy (CBT) or you're exploring it on your own, SteadyNote is made to be your companion between sessions. It's built around real, evidence-based CBT techniques — but it never feels like homework. Over time, you start to notice the patterns between what happens, what you think, how you feel, and what you do.

WHAT YOU CAN DO

Guided CBT Thought Records

The classic CBT exercise, step by step: describe the situation, capture the automatic thought, rate how you feel, spot the thinking trap, weigh the evidence, and land on a kinder, more balanced thought.

Mood Tracking

Check in with a simple 1–10 mood log in seconds. Over time, see how your mood shifts and what tends to come before each up and down.

Private Journal Entries

Write freely when you don't need a full exercise. Your day, your feelings, your therapy notes, or anything on your mind.

Spot Your Thinking Traps

Recognize the cognitive distortions that catch you most — catastrophizing, all-or-nothing thinking, mind-reading, and "should" statements — explained in plain language.

Behavioral Activation

Plan a small, meaningful action, predict how it'll feel, do it, then compare what you expected with what actually happened. A gentle way to build momentum when motivation is low.

Weekly Reviews

Look back gently at your week — your mood, your thought records, your wins, and what was hard — and set a kind intention for the days ahead.

Revisit Past Thoughts

Return to older thought records and see how strongly you still believe a thought. Watching that belief soften over time is quietly powerful.

Therapist-Friendly Export

Create a clean PDF summary to bring to a session — with the option to keep your private writing redacted. You choose what to include.

PRIVATE BY DESIGN — ALWAYS

Your reflections are deeply personal, so we treat them that way. Everything stays on your device and your own iCloud. No ads. No tracking. No accounts. We never see your entries, and we never sell your data. Lock the app with Face ID or a passcode for extra peace of mind.

WHO STEADYNOTE IS FOR

SteadyNote can help if you want to:

• Practice CBT between therapy sessions
• Keep going with what you started in therapy
• Make sense of anxious or negative thoughts
• Track your mood and emotional patterns
• Build a calmer journaling habit
• Reflect without judgment
• Take small steps when motivation is low
• Share a structured summary with your therapist

FREE, FOREVER

Journaling, mood tracking, CBT thought records, and crisis resources are always free.

STEADYNOTE PRO

Go deeper with full Insights into your moods and patterns, activity insights, and the therapist-ready report. Available monthly, yearly, or as a one-time Lifetime purchase. Going Pro supports an independent, privacy-first app made by one developer.

Start with one note. Find one steadier thought.

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SteadyNote is a self-help journaling tool. It is not therapy, not a medical device, and not a substitute for professional care. If you are in crisis or immediate danger, contact emergency services or a crisis support line in your country.

Subscriptions renew automatically unless cancelled at least 24 hours before the end of the period. Manage or cancel anytime in your App Store settings.

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

Privacy Policy: https://www.gtrigonakis.com/privacy-policy