Positive Mind - ABCDE理論で思考整理
Lifestyle
Free · Designed for iPad. Not verified for macOS.
Organize your thoughts with ABCDE Theory (CBT). Find new perspectives for negative events through 5 simple steps. Your past insights become advice for your future self.
Feeling stuck in negative thoughts? Let's write them down and clear your mind.
ABCDE Theory Note is a self-care journaling app based on Cognitive Behavioral Therapy (CBT) principles designed to help you organize your thoughts and alleviate stress.
When you fail or face something unpleasant, do you automatically think, "I'm useless" or "It's all over"? In reality, what troubles you isn't the event itself, but rather your Belief (how you interpret it).
Using the ABCDE model proposed by psychologist Albert Ellis, this app helps you recognize your thinking habits (cognitive distortions) and lighten your mental load.
■ Why does it work? 5 Simple Steps
No specialized knowledge is required. Just follow the app's guide step-by-step:
A (Activating Event): Log the objective facts of what happened.
B (Belief): Record your interpretation or thoughts at that moment.
C (Consequence): Reflect on the emotions and behaviors resulting from that belief.
D (Disputation): Objectively challenge your thoughts. ask yourself, "Is there another way to see this?" or "Is this really true?"
E (Effect): Find a new, effective belief—a realistic and constructive way of thinking that makes you feel better.
■ App Features
Understand Thinking Traps: Learn about common cognitive distortions like "All-or-Nothing Thinking," "Overgeneralization," and "Should Statements."
Step-by-Step Guidance: Feeling lost? Helpful hints and examples are available for every step.
Messages from Your Past Self: On the home screen, your past "E (Effective New Belief)" entries are displayed randomly. Your past self encourages your present self.
Privacy First: All data is stored locally on your device. Your thoughts remain yours alone.
Simple & Calming Design: A user-friendly interface with soothing colors and a cute bunny character to guide you. Perfect for daily use.
■ Recommended For
People who easily get down over small things.
Those dealing with work or relationship stress.
Anyone prone to negative thinking spirals.
People interested in CBT but find it intimidating.
Those who want to verbalize feelings to clear their head.
Change your Beliefs, and change your Consequences. Start your journey to a lighter, freer mind with ABCDE Theory Note today.
Ratings & Reviews
- This app hasn’t received enough ratings or reviews to display an overview.
The developer, Tomoaki Okubo, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .
Data Used to Track You
The following data may be used to track you across apps and websites owned by other companies:
- Location
- Identifiers
- Usage Data
- Diagnostics
Data Not Linked to You
The following data may be collected but it is not linked to your identity:
- Location
- Identifiers
- Usage Data
- Diagnostics
Accessibility
The developer has not yet indicated which accessibility features this app supports. Learn More
Information
- Seller
- Tomoaki Okubo
- Size
- 34.3 MB
- Category
- Lifestyle
- Compatibility
Requires iOS 12.0 or later.
- iPhone
Requires iOS 12.0 or later. - iPad
Requires iPadOS 12.0 or later. - iPod touch
Requires iOS 12.0 or later. - Mac
Requires macOS 11.0 or later and a Mac with Apple M1 chip or later. - Apple Vision
Requires visionOS 1.0 or later.
- iPhone
- Languages
- English
- Age Rating
4+
- 4+
- Copyright
- © 2026 Tomoaki Okubo