Locked

Practice Log

This app cannot recover a forgotten passphrase. Restore from an unencrypted backup if needed.

Anxiety practice

Practice Log

Belief in fear --
Coping confidence --
Check-ins 0

Prepare

Plan exposure

Session details

Support

Exposure

Practice script
No script selected.

Starting ratings

Library

My scripts

Private on this device Use Settings to back up or export scripts.
0 scripts No script selected
Search and import
Add a script
Optional details

Practice

Track exposure

Selected script No script selected
Begin with your first check-in Use the sliders below when you start, then add more check-ins as the practice unfolds.

    Reflect

    Capture what changed

    History

    Saved practices

    Settings

    Settings

    Saved on this device Your entries and scripts stay in this browser or app unless you download a backup.

    Backup and restore

    No backup downloaded yet

    Backup files contain private information. Keep them somewhere private.

    Privacy and safety
    • The hosted app only serves app files. Practice data is saved on this device.
    • No analytics, ads, tracking, cloud sync, or AI requests are built into this version.
    • App lock encrypts local data with your passphrase. Forgotten passphrases cannot be recovered.
    • Backups are private files. Store them somewhere only you can access.

    Do not add cloud storage, crash reporting, analytics, or AI generation for private health information without a HIPAA-ready vendor review and BAA where needed.

    Scripts

    Add, edit, or choose imaginal scripts for exposure practice.

    Help with exposure
    1. Choose one exposure. Pick a situation, thought, image, or script you are willing to practice with.
    2. Name the feared outcome. Write what anxiety says might happen.
    3. Set safety behaviors aside. Practice without checking, reassurance, avoidance, or other rituals you are working on reducing.
    4. Start and stay with it. Let discomfort rise and fall while you continue the exposure.
    5. Check in briefly. Log belief in the fear and confidence as the practice unfolds.
    6. Reflect afterward. Compare what happened with what anxiety predicted.

    Use this alongside your clinician's guidance. If an exposure feels unclear or too intense, adjust it with support.

    App lock
    Encryption off Enable encryption to protect local app data with a passphrase on this device.
    Launch checks
    1. Download a backup, restore it, and confirm entries and scripts come back correctly.
    2. Turn on App lock in Safari, lock the app, unlock it, and confirm the data is still there.
    3. Repeat the same App lock test inside the iOS app before sharing it with anyone else.
    4. Confirm the app still has no analytics, cloud sync, crash reporting, ads, or AI requests.

    For public or clinician-shared use, keep this local-only unless the full data flow is reviewed for HIPAA obligations.

    Extra exports

    Current practice

    Saved practices

    Script library