okish: CBT workbook & mood

okish is a workbook for the moments when a thought will not settle. It walks you through the exercises used in cognitive behavioural therapy (CBT), one question at a time, and keeps a simple log of how you are. Pick the line that matches where you are • Something is bothering me: a thought record. What happened, what went through your head, what supports it and what does not fit it, and a fairer version you would actually believe. • I'm dreading something ahead: follow the fear to its end, then look at the best case, the likely case, and how you would cope if the worst did happen. • I can't stop worrying: sort it first. Some worries have a next step; the rest can be parked until a set time. • I've stopped doing things: pick one small thing, plan when, and guess how it will feel. Then compare. • I want to test whether a belief is true: design a small experiment and find out in the world instead of on paper. • Something good happened: the same tool pointed the other way, for a good thing a discounting thought is shrinking. When a feeling is too strong to think through, okish offers a couple of minutes of noticing first. When the same thought keeps coming back, it says so, and suggests something other than another worksheet. Log how you are One slider, terrible to awesome, and a few words if you want. Mark a log as important to find it again. Come back to what you planned Plans and experiments wait in Follow-ups until you record what actually happened. Give one a time and, if you ask, okish sends a single notification then, and nothing after it. See how it is going Four weeks of mood, where feelings started and ended in each record, how your predictions compared with what happened, and the patterns you name most. Nothing to keep up No streaks, no badges, no daily nudges. If you are writing more records than helps, it tells you. Private by design Everything you write stays on your phone. No account, no ads, no analytics, and no internet connection is used. What you have already written sits behind a PIN. You can export an encrypted backup and restore it on a new phone. A note These are self-help tools. They work best as regular practice, not as a rescue, and they are not a substitute for professional care. If things have felt heavy for a long stretch, a therapist can do this with you far better than a worksheet can. If you are in crisis, contact your local emergency number.