Leaflo

A guided CBT journal for difficult emotions

Start guided check-in

Private. CBT-based. No subscription

Leaflo emotion picker on iPhone

You start with what you feel, then write what happened, what the feeling may be pointing to, and one thing you can do next.

Leaflo is a private iPhone app built this way.

Three different jobs for writing

When you are upset, it is hard to decide what to write and how.

① Blank page

You choose what to write about, how long to go, and when to stop.

② Mood log

You mark how you feel, often with a number or emoji.

③ Guided journal

You name the emotion, then answer a short sequence about the situation, the thought or need underneath, and a next step.

Some people still prefer a blank page. For others, a mood log is enough. A guided journal is the middle case: you are willing to put in the effort, but you want to do it properly.

Emotion → situation → thought or need → next step

That order is the whole format. Skip the outline – answer these four.

Emotion

What do you feel, and how strong it is?

Situation

What happened, or what you are waiting for?

Thought or need

The prediction, judgment, boundary, or need under the feeling.

Next step

What needs attention now, what can wait, or what you can do next.

After writing, Leaflo can offer a short breathing pause. Optional. So, what an entry can look like? Below the example

Emotion

Anxiety, strong

Situation

A message from my boss: “Can we talk tomorrow?”

Thought or need

“I did something wrong.” Need: to know what this is about right now.

Next step

Ask for a time — and not open the message again for the next hour.

A perfect analysis is not the goal. The point is to make the situation a little more manageable than before you started.

When this is useful

Useful when:The feeling is already here and a blank page feels too open.The same thought keeps replaying and you want a place to stop.A full worksheet library is more than you will use right now.

Not a substitute when:You need crisis or emergency help.You want diagnosis or treatment.You only want a daily mood score, or an open chat that answers for you.

Notes stay on your device.
No account. Writing does not require a subscription.

Start guided check-in

Private. CBT-based. No subscription

Frequent questions

No. You answer ordinary questions about what happened and what the feeling may be pointing to. You do not name techniques.

Free writing leaves the structure to you. Here the next question is already chosen, so you are not designing the session while you are upset.

No. It is not therapy. It can be a useful support alongside therapy — for example between sessions — but it does not diagnose, treat, or replace professional care.

No. Short answers are enough. The check-in is built for a difficult moment, not for a long daily essay.

Read about emotions, therapy, and clearer reflection