Your unfinished work is protected while you move through a thought record.
The complete record is saved only after Step 7. Use the page controls rather than closing the app if you want to keep working.
Choose what you want to do
- In the left navigation, select Thought Records.
- Select Quick mood check-in for a date, time and mood-strength record.
- Select New thought record to work through a situation in seven steps.
- Select Mood progress to review completed records over a date range.
Save a quick mood check-in
- Choose the date and time.
- Enter a mood name and set its strength from 0 to 100.
- To record another mood at the same time, select Add another mood and complete the new row.
- Select Save check-in.
When to use itA quick check-in records moods without asking for a hot thought, evidence or balanced alternative. It contributes to your records and mood-progress view.
Complete a seven-step thought record
1. Describe the situation
Choose when it happened, then record what happened, where you were and who was involved.
2. Record your initial moods
Enter each mood and rate its intensity from 0 to 100. Use Add mood for another row; select a row before removing it.
3. Capture automatic thoughts
Add the thoughts that appeared in the situation. Mark the central or most distressing one as the hot thought.
4. Add evidence supporting the hot thought
Record factual information that appears to support it. Keep observations separate from assumptions where you can.
5. Add evidence against the hot thought
Record facts, experiences or perspectives that do not support it or suggest another explanation.
6. Write balanced alternatives
Add one or more balanced or alternative thoughts, then rate how strongly you believe each one.
7. Re-rate your moods and save
- Review each original mood.
- Set the current intensity from 0 to 100.
- Select Save thought record.
Saved after Step 7The completed record can now be used in your mood-progress review.
Review mood progress
- From the Thought Records page, select Mood progress.
- Choose the From and To dates.
- Select Show progress.
- Review the chart and its accessible text summary.
Filters do not change your recordsChanging the date range only changes what is displayed.