Winnow
Separate helpful thoughts from harmful ones.
A guided CBT journal that walks you through structured thought records, tracks your moods, and helps you identify cognitive distortions — with every entry stored only on your device.
Feel. Examine. Reframe.
Winnow guides you through the same structured thought record process used by CBT therapists — broken into clear, manageable steps.
Describe the situation, select your emotions, and write down the automatic thought that triggered them.
Tag cognitive distortions like catastrophizing, mind reading, or all-or-nothing thinking — with built-in explanations for each.
Weigh the evidence for and against your automatic thought, then craft a more balanced perspective. Re-rate your emotions to see the shift.
Key Features
Full structured CBT journaling — situation, emotions, automatic thoughts, distortions, evidence, balanced thought, and re-rating.
Log your mood in under 10 seconds. Choose from 27 emotions with intensity ratings to build a daily picture of how you feel.
Identify thinking patterns like catastrophizing, mind reading, and black-and-white thinking — each with clear explanations and examples.
Visualize mood trends over weeks and months. See which distortions come up most and track your emotional progress over time.
Built-in safety plan with warning signs, coping strategies, emergency contacts, and quick access to the 988 Suicide & Crisis Lifeline.
Share thought records and mood reports with your therapist or keep a personal backup — export anytime as PDF or CSV.
Privacy by Design
Free to start. Pro when you're ready.
The free tier gives you everything you need for daily CBT journaling. Pro unlocks deeper insights and unlimited exports.
No account. No credit card.
- Unlimited thought records & mood check-ins
- 15 cognitive distortions with explanations
- 7-day mood trend chart
- Crisis safety plan
- 3 exports per month
- Biometric app lock
$4.99/month if billed monthly. 7-day free trial.
- Everything in Free, plus:
- AI-powered distortion suggestions
- Full mood trends (month & year views)
- Distortion frequency breakdown charts
- AI pattern analysis & insights
- Unlimited exports & custom reminders
Built for people doing the work.
Whether you're in therapy or working on your own, Winnow gives you a structured place to practice CBT between sessions.
Track thoughts between sessions and share progress reports with your therapist through PDF exports.
Learning CBT from books or online resources? Winnow provides the structured practice framework to apply what you learn.
Recommend Winnow to clients as a between-session homework tool. Exported reports give you visibility into their thought patterns.
Start journaling with Winnow.
Download for free on iOS and Android. No account, no sign-up — just open and start.