The Reframe toolkit, step by step

How ReframeLab helps you move from reaction to reflection.

Start with what you notice. Review assessments, journal entries, and thought-cycle reflections can all surface ideas for Reframe — the tool for challenging negative thoughts.

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THE CORE LOOP

Four tools, one connected practice.

One structured pause, three useful questions.

Use Review, Record, Reflect, and Reframe together — from noticing a pattern to testing a kinder, more useful thought.

Each entry follows a predictable CBT rhythm, so you know what to do even when the moment feels messy.

01 / Review

Name the trigger

Use standardised questionnaires to track your wellbeing and notice patterns over time.

02 / Record

A space for your thoughts

Capture optional journal entries with a title, content, and mood — writing is optional.

03 / Reflect

Choose a balanced response

Map how Situation, Thoughts, Emotions, and Behaviours connect so you can see where to interrupt the loop.

04 / REFRAME

Challenge the thought

Use Socratic questions or Thought on Trial to test a negative thought and choose a more balanced response.

Try the Reframe flow when the app opens.

Download Reframe from the app page and start practising with guided CBT tools.

Download Reframe