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Enter your CBT data to see your cbt score

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CBT Score

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Records Today

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Thought records completed

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Distortions ID

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Distortions identified

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Experiments

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Behavioral experiments done

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Reframes Done

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Successful reframes

🎯 CBT Verdict

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📋 CBT Check-In

How's your cognitive work today?

Thought Records (0-10)

Distortions ID'd (0-10)

Sleep Quality

Experiments Done (0-5)

Reframes Done (0-10)

Homework Completed

CBT Stage

CBT Duration

📊 CBT Snapshot

Your CBT progress at a glance

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What this means in plain English

Log your thought records, distortions identified, and reframes completed above. We'll explain what your CBT progress score means — and what it says about how your practice is developing.

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What you should do next

Enter today's CBT practice data above to get 3–5 specific actions to deepen your skills right now.

Important: This tool supports CBT skill-building and is for general information only, not a substitute for therapy. Please reach out to a mental health professional right away if you experience thoughts of harming yourself or others, feel in crisis, or your symptoms are worsening significantly. Call or text 988 (Suicide & Crisis Lifeline) anytime. Self-guided CBT works best alongside professional support.

Track your CBT skill growth over time with Pro

CBT skill development is invisible day-to-day but visible over weeks. Pro saves every session, charts your thought record frequency, reframe success rate, and distortion patterns — so you can see your cognitive flexibility actually improving, and bring that data to your therapist.

📈 Skill development trends🧠 Distortion pattern analysis✅ Homework completion rate📄 Therapist-ready reports

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Distortion & Reframe Map

Understanding your thinking patterns and how to challenge them effectively

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Behavioral Experiment Log

Track experiments — test your beliefs with real evidence

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Thought Patterns & Distortions

Spot the cognitive distortions that drive your emotional reactions

Weekly CBT Trend

CBT Components

Reframe Effectiveness

Records vs Mood Correlation

CBT Worksheet Report

Track & Thrive Wellness ·

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How To Use

Stop believing every thought you have. Start challenging them with evidence.

🚀 Getting Started

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Rate Your Energy

1 = can barely move, 10 = unstoppable. Be honest — this isn't about being perfect, it's about seeing real patterns over time.

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Log Your Sleep

Hours AND quality matter. 8 hours of restless, broken sleep is not the same as 6 hours of solid rest. Track both.

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Track Your Me-Time

Minutes that are JUST for you. Not multitasking. Not half-checking your phone. Actual intentional time where you're fully off the clock.

4

Read Your CBT Score

The dashboard combines sleep, self-care, stress, and support into one number. Below 40? You're running on fumes. The data doesn't lie.

🔋 Energy Levels Explained

CBT Score (0-100): Combines your energy, sleep quality, self-care count, me-time, stress level, and support system into one number. Above 70 = thriving. 40-70 = surviving. Below 40 = burnout risk.

Energy Debt: When your output exceeds your input for days in a row, you accumulate energy debt. Like sleep debt, it compounds — and the longer you wait, the harder it is to recover. One good night doesn't erase a week of depletion.

Me-Time Minimum: Research shows people need at least 30 minutes of uninterrupted personal time daily for baseline emotional regulation. Below that, cortisol stays elevated and focus erodes faster. This isn't optional — it's biology.

Support Score: Doing it all alone isn't strength — it's a burnout accelerator. Using your support system (partner, family, friends, paid help) is the single biggest predictor of sustained maternal energy. Track it. Protect it.

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Your Data, Your Device

No subscription · Runs in your browser · Private local file
No data uploaded anywhere · Works 100% offline — no internet needed

This is an energy and self-care tracking tool, not medical advice. If you're experiencing persistent fatigue, mood changes,, please reach out to your healthcare provider.