01
CBT Reframe
Names the distortion, offers a more balanced perspective, and suggests one manageable next step.
Everything in one quiet placeCalm the body.
Calm the body.
Reframe the thought.
Learn what happens next.
Reframer helps you meet an anxious thought with the response it actually needs — then stays with you long enough to turn the experience into something useful.
No account requiredPrivate by designBuilt for Apple
Begin with the moment
WriteBreatheTap
Start where you are
When your body is bracing, start with the body.
A quick arousal check-in helps you choose between writing, breathing, or bilateral haptic tapping. Regulation comes first when reflection would feel like too much. You can also explore our guide to breathing exercises for anxiety.
Check in
Name how activated you feel and choose the starting point that fits the moment.
Breathe
Use gentle, haptic-paced breathing before writing or after a difficult session.
Tap
Try alternating bilateral haptic pulses when breathing alone is not landing.
Find a comfortable breath.
Never force it.
Eyes closed. Phone down.
Let gentle haptics keep the pace.
The heart of Reframer
Not every hard thought needs the same response.
The four-pathway router looks at what you wrote and chooses the approach that fits: a reframe, a practical plan, acceptance and grounding, or a real-world experiment. An offline fallback keeps the flow available without a signal.
02
Action Plan
Turns a real, solvable problem into practical steps instead of trying to reframe it away.
03
Acceptance & Grounding
Makes room for grief, loss, and other moments where there may be nothing to fix right now.
04
Behavioral Experiment
Transforms a testable fear about the future into a small experiment you can learn from.
EMDR-inspired bilateral stimulation
A gentle visual cue when you need a different way to settle.
Follow a softly paced light from side to side, pause when you need to, and move at the speed that feels manageable. It is a brief grounding practice, not a replacement for EMDR therapy or professional care. Read more about bilateral stimulation and EMDR.
- A paced visual cue to follow from side to side
- Simple controls to pause, slow down, or stop
- A quiet alternative for moments when writing feels like too much
Somatic tapping
Come back to the body, one point at a time.
A calm, step-by-step tapping flow gives your attention somewhere concrete to go when your thoughts are moving faster than words. Skip a point, pause, or finish whenever you are ready. Learn more about somatic tapping.
Guided
Move through each point with one clear prompt at a time.
Flexible
Pause, skip, or leave the exercise whenever it stops helping.
Beyond the moment
A reframe is useful. Evidence is stronger.
Reframer follows the thought into real life, helping you compare what you feared with what actually happened.
Step 1
Choose a micro-action
Finish with one small step that feels possible.
Step 2
Get a gentle nudge
Reframer checks back roughly a day later.
Step 3
Log what happened
Compare the feared outcome with what actually occurred.
Step 4
Build real evidence
Better-than-expected outcomes become proof you can revisit.
Insights & weekly synthesis
See what keeps returning — and what is beginning to change.
Weekly synthesis, recurring cognitive distortions, and real-world outcomes turn your journal into a clearer picture of the patterns shaping your emotional life.
- Journal filters for every pathway
- Favorite the entries that matter
- Recurring distortion patterns
- Multi-page PDF therapy reports
Your hardest thoughts stay yours.
Reframer is designed to feel closer to a locked notebook than a conventional health app: no ads, no data sold, and no use of your entries to train foundational AI models.
Guest mode
Start without creating an account. Guest entries remain on your device.
App lock
Protect your journal with Face ID or your device passcode.
Safety-aware responses
Layered checks can surface crisis resources instead of generating a reframe.
Help when it matters
Crisis resources for 20+ countries are available even without a connection.
Reflections are encrypted in transit. No personal information is shared with an AI model, and you decide what leaves your device.
Common questions
A closer look at Reframer.
Clear answers to the questions people often ask before beginning.
What does Reframer help with?
Reframer helps you slow down anxious or unhelpful thoughts, explore them with CBT-based prompts, regulate through breathing or somatic tools, and notice patterns over time.
Is Reframer a replacement for therapy?
No. Reframer is a private self-reflection companion. It is not a replacement for therapy, medical care, or crisis support.
What is bilateral stimulation in Reframer?
Reframer offers a gentle visual side-to-side cue that you can pause, slow down, or stop at any time. It is a grounding exercise, not a substitute for EMDR therapy with a qualified professional.
Can I use Reframer without an account?
Yes. You can begin in Guest mode without creating an account. If you decide to sign in later, optional sync can keep your journal and insights in step across your Apple devices.
Which Apple devices support Reframer?
Reframer is available across iPhone, iPad, Apple Watch, and Mac, with features designed for each device’s role in your routine.
Everywhere you already are
One private space across your Apple devices.
Use Reframer without an account, or sign in when you want your journal, insights, and follow-throughs to stay in step across devices.
iPhone
The complete reframing and journaling flow.
iPad
More room for reading, reviewing, and reports.
Apple Watch
Guided breathing and quiet reminders on your wrist.
Mac
A calm space to review patterns and export.
One quiet system
iPhone
iPad
Apple Watch
Mac
Sync is always optional.
Affirmations and widgets
Small reminders, placed where you will actually see them.
Complete feature index
A closer look.
Everything available today, grouped by the role it plays in your routine.
In the moment
Arousal Check-In Gate
Choose Just Write, Just Breathe, or Tapping.
Guided Breathing
Long-exhale exercises with haptic pacing.
Bilateral Haptic Tapping
Alternating left and right pulses for grounding.
Work it through
4-Pathway Triage Router
A response matched to the thought you entered.
Journal Filters
Entries organized by the pathway that handled them.
Crisis & Safety Detection
An offline-first safety layer before reframing.
Learn over time
Evidence Locker
Your own record of fears that turned out differently.
Closed-Loop Follow-Through
A micro-action, a reminder, and the real outcome.
Insights & Reports
Mood, distortion, and time-of-day patterns with PDF export.
Make it yours
Guest or Account
Begin privately, then sign in only if you want to.
Optional Cloud Sync
Keep signed-in entries aligned across Apple devices.
Affirmations & Widgets
Small reminders placed where you will see them.
On the way
Coming soon
Not shipped yet — but being built with the same care as everything above.
Multi-Language Support
Reframing in the language you think in.
Connect with CBT Specialists
A path from self-reflection to real human support.
More CBT Exercises
Additional structured exercises beyond the current pathways.
One thought at a time is enough.
Give your next anxious thought somewhere gentler to land. No account is required to begin.
Download on the App StoreReframer is a self-reflection companion, not a crisis tool or replacement for therapy or medical care.