CBT tools for Review, Record, Reflect, and Reframe
Understand the loop, then choose a kinder next thought.
Reframe helps you Review wellbeing, Record thoughts, Reflect on the cycle, Reframe negative thoughts, and Learn how your mind works — privately and without streak pressure.
Download Reframe
See the method
Thought record
AUTOMATIC THOUGHT
“If I pause, I’ll fall behind.”
BALANCED REFRAME
Rest is part of staying consistent, not proof I’m failing.
Five everyday tools grounded in CBT.
Review, Record, Reflect, Reframe, and Learn each help with a different part of the thought cycle.
Review wellbeing over time
Track PHQ-9, GAD-7, RSES, and Core Beliefs so patterns become easier to understand.
Record thoughts and mood
Capture situation, thought, emotion, behaviour, and a calmer next step without perfection pressure.
Reframe negative thoughts
Challenge a thought with guided questions and a balanced next step.
Reframe negative thoughts
Challenge a thought with guided questions and a balanced next step.
Designed for the moments when thinking feels loud.
Quiet, structured tools help you slow down and choose a clearer response.
Thinking-pattern cues
Notice patterns without turning the exercise into a diagnostic label.
Private by default
Exercises are for personal reflection, not social comparison, public sharing, or streak pressure.
A short pause can change the next hour.
Reframe doesn’t ask you to argue with yourself. It helps you slow down, map the thought cycle, and choose one grounded next step.
Make reframing easier to start — and easier to repeat.
Download Reframe to start using guided CBT tools and receive product updates as the app grows.
Download Reframe
WHY I BUILT REFRAMELAB
A place to return to the tools that help.
I’m an NHS GP who has experienced burnout, anxiety, and depression. NHS psychological therapies helped me, but I also know how long it can take to access support. When I needed help again, I chose private therapy rather than wait months. I realised I needed a practical place to revisit the skills I had already been taught. I created ReframeLab to offer that structure and guidance—whether you are new to CBT-informed tools or returning to techniques you already know.
A note on support and safety
ReframeLab is a self-help tool, not emergency care or a replacement for specialist input, therapy, or personalised guidance. If you are in immediate danger or cannot keep yourself safe, contact local emergency or crisis services.
CBT tools for Review, Record, Reflect, and Reframe
Understand the loop, then choose a kinder next thought.
Understand the loop, then choose a kinder next thought.
ReframeLab brings together four CBT tools: Review measures patterns over time, Record captures the moment, Reflect maps the cycle, and Reframe helps you challenge a negative thought.
Record
Guided
Automatic thought
“If I pause, I’ll fall behind.”
“If I pause, I’ll fall behind.”
Pattern spotted
All-or-nothing
Balanced thought
Rest is part of staying consistent, not proof I’m failing.
Rest is part of staying consistent, not proof I’m failing.
Private by default. No social feed, no streak pressure.
THE REFRAME TOOLKIT
Four connected tools, grounded in CBT.
Review, Record, Reflect, and Reframe work together to turn patterns into a clearer next step.
WHY I BUILT REFRAMELAB
A place to return to the tools that help.
I’m an NHS GP who has experienced periods of burnout, anxiety, and depression. I found real benefit from NHS psychological therapies, but I also know how difficult it can be to access support when waiting lists are long.
When I needed additional support later, I did not feel able to wait months and chose private therapy instead. It was helpful, but expensive. I realised I needed a practical place to return to the skills and tools I had already been taught, with enough guidance to use them when my thoughts felt loud.
I looked for an app that could offer that kind of support and could not find one that felt right. ReframeLab brings together the approaches that helped me, for people exploring CBT-informed tools for the first time and for those returning to techniques they already know.
A note on support and safety
ReframeLab is a self-help tool. It is not emergency care, crisis support, diagnosis, or a replacement for specialist mental health input, therapy, or personalised clinical guidance. If you are in immediate danger or feel unable to keep yourself safe, contact local emergency services or an appropriate crisis service straight away.
Make reframing easier to start — and easier to repeat.
Make reframing easier to start — and easier to repeat.
Download Reframe to start using guided CBT tools and receive product updates as the app grows.
© 2026 ReframeLab. CBT tools for reflection, not emergency care.
© 2026 ReframeLab. CBT tools for reflection, not emergency care.