Unspool: CBT Thought Journal

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About this app

Unspool is a calm CBT thought journal and mood tracker for anxiety, overthinking, repetitive worry, urges, and emotions that start looping.

Use Unspool to:

• Separate observed facts, uncertainty, and interpretations before building a fuller perspective.
• Save a repetitive worry for a scheduled review time.
• Create a short pause between an urge and an action with grounding exercises.
• Record moods in a simple pleasantness-and-energy grid.
• Revisit eligible older thought and noted-mood entries, save what matters, and add private comments.
• Notice reliably recurring cognitive jumps across thought records without scores or diagnosis.

AI assistance can help organize selected thought exercises. Your confirmation and edits come first, and local fallback exercises remain available if AI is unavailable or your monthly AI allowance is used.

Free includes up to 15 complete AI-guided exercises per calendar month. Plus includes up to 150 per calendar month. Plus is available monthly or annually; eligible users may see a seven-day annual trial. Prices and eligibility are shown by Google Play before purchase.

Unspool is a self-practice tool, not a medical device or medical service. It does not diagnose, treat, cure, or prevent any medical condition, and it does not replace therapy, medical care, or emergency support. Consult a qualified healthcare professional for medical advice, diagnosis, or treatment. In the United States, call or text 988 for crisis support. If there is immediate danger, call 911 or go to the nearest emergency department.

What’s new

Added Review and Observations to help you revisit past entries and notice recurring thinking patterns. Improved five-senses grounding, mood logging, completion feedback, saves, private comments, and keyboard behavior.