Weigh the worry against the evidence.

A thought record is a simple written exercise. You write down a situation, the automatic thought that came with it, the evidence for and against that thought, and then a more balanced version of it. Writing it out turns a fast, fuzzy worry into something you can actually look at and weigh.

No. This tool does not diagnose or treat anything, and it will not tell you what your thought means. It simply gives you a structure to look at a thought yourself, the way you might on paper. If a thought pattern is affecting your daily life, a doctor or therapist can offer support this tool is not built to give.

That is common, and it is fine to leave that step short. Even one small observation counts, a comment someone made, something that happened afterward, a time this same thought turned out to be wrong before. There is no minimum. The point is to look, not to force an answer.

No. Some people notice their belief in the original thought settle a little after writing it out, and some people do not, and both are okay. The tool shows you the shift either way, without judgment. There is no score to hit and nothing wrong with staying exactly where you started.

Everything you type stays in your browser for the length of this session. Nothing is sent to a server and nothing is saved automatically. Only your weekly practice count is kept, locally on your device, so the tool can show you a gentle sense of how often you have used it.

Most people take five to ten minutes to go through all seven steps. There is no timer and no rush. You can go slowly, reread your own words, and change an earlier answer by going back a step.