By Calvin Field, founder of MindTrace. Last updated 1 November 2026.
Quick answer: The best app to use between therapy sessions depends on what you need: quick thought capture and session summaries (MindTrace), free anxiety tools (MindShift CBT), guided CBT reframing (Clarity), session planning (My Therapy Space, Ponderwell) or low-effort mood tracking (Daylio). Many people use one capture tool and bring what they learn to therapy.
Disclosure: we make MindTrace. We've tried to be fair, and we've listed it first only because it's ours. Every competitor detail below was checked on 1 November 2026 against that app's Apple App Store listing. Listings change, so check the store page before you choose.
Key takeaways
Choose based on your main problem: forgetting, anxiety, structure, or planning.
Free options exist, including MindShift CBT.
Fast capture matters most if you forget things between sessions.
No app replaces therapy; tell your therapist what you're using.
Comparison at a glance
App | Best for | Pricing (per store listing) |
MindTrace | Capturing thoughts by text or voice and AI summaries before sessions | 7-day free trial, then monthly or annual |
MindShift CBT | Free anxiety-focused CBT tools | Free |
Clarity | Guided CBT reframing and distortion spotting | Free download, in-app purchases |
My Therapy Space | Planning and logging therapy sessions | Free, optional Pro subscription |
Ponderwell | Mood check-ins and session prep sheets | Free, in-app purchases |
Daylio | Mood tracking with almost no typing | Free, optional Premium upgrade |
How did we choose these apps?
We looked for apps people actually use between therapy sessions, rather than general wellness apps. Each one had to do at least one of three jobs well: capture thoughts or moods as they happen, help you review them over time, or help you prepare for and reflect on sessions. We then checked each competitor's price model, main features and any privacy claims against its App Store listing. We left out anything we couldn't confirm there, and we haven't rated apps on clinical effectiveness, because that isn't something we can measure.
These are the questions we asked of every app:
Job: does it help with capture, review or session preparation?
Effort: how quickly can you log something on a hard day?
Cost: is there a free version or trial, and is the pricing clear?
Privacy: what does the listing say about where your data is kept?
Fit with therapy: does it support the work you do with your therapist, rather than trying to replace it?
Store listings are updated often, and an Android version can differ from the iPhone one, so treat the details here as a starting point.
What to look for in a between-session app
Fast capture, so you can record a thought before it fades
A way to review patterns over time
Something that helps you prepare for your next session
Privacy you're comfortable with
Availability on your phone, whether iPhone or Android
MindTrace: best for capturing thoughts and preparing for sessions
MindTrace is a thought tracker for people in therapy, people who've finished therapy, and anyone who wants to understand their thinking. Log thoughts by text or voice in the moment, see patterns in charts, and read an AI summary before your next session. Available on iOS and Android with a 7-day free trial, then monthly or annual plans. Trade-off: it focuses on capture and review rather than guided exercise programmes.
MindShift CBT: best free option for anxiety
MindShift CBT's App Store listing describes it as always free, with no subscriptions. It offers CBT-based tools for anxiety, stress and panic, including a thought journal, daily check-ins, a fear ladder, coping statements and guided meditations, plus a community forum. A strong choice if cost is a concern or anxiety is your main focus. Its focus is anxiety, so if your main goal is preparing for sessions, a session-planning app may suit you better.
Clarity: best for guided CBT reframing
Clarity (listed as Clarity: CBT Self Help Journal) focuses on identifying cognitive distortions and reframing thoughts, with guided journals, mood tracking and AI journaling prompts. It's a free download with in-app purchases for an optional Pro Mode subscription. A good fit if you want structured exercises more than quick capture.
My Therapy Space and Ponderwell: best for session planning
Both focus on organising therapy itself. My Therapy Space lets you keep session notes, log appointments, plan what to discuss, save questions for your therapist and write reflections afterwards. It's free, with an optional Pro subscription. Ponderwell offers mood check-ins, guided journaling before and after sessions, and a Prep Sheet that summarises everything since your last session. Its listing says it was designed by a psychologist and that everything stays on your device. It's free to download, with in-app purchases after a trial.
Daylio: best for low-effort mood tracking
Daylio lets you track mood and activities by tapping icons rather than typing, with notes optional. It shows weekly, monthly and yearly charts, and its listing says your data is stored locally on your phone. It's free, with an optional Premium upgrade. It's more of a mood tracker than a thought journal, so it pairs well with a thought-capture app.
Is it safe to use a mental health app?
For most people, a well-made app is a reasonable thing to use alongside therapy, but it's worth being choosy. The US National Institute of Mental Health points out that most apps don't have peer-reviewed research behind their claims, that privacy matters because apps handle sensitive information, and that an app may not replace a mental health professional. It suggests asking a trusted health care provider for a recommendation.
Before you commit to one, a few quick checks help:
Read the privacy section of the store listing and the app's privacy policy. Look for where data is stored, whether it's shared, and whether you can delete it.
Be wary of big claims. Words like 'clinically proven' should come with details you can check.
Look for a clear note on what to do in a crisis. No app is an emergency service.
Try it for a few days. If logging feels like a chore, you won't keep it up.
Tell your therapist what you're using, so they can help you use it in a way that fits your treatment.
Using an app between sessions fits how many therapies already work. The NHS says that in CBT you'll usually practise between sessions, and that this matters for CBT to work. Mind suggests giving your therapist feedback on how you're finding sessions, and a record of your week makes that easier. For more on where the line sits, read apps vs therapy.
Which app should I choose?
If you... | Consider |
Forget what you wanted to say in sessions | MindTrace |
Mainly struggle with anxiety and want something free | MindShift CBT |
Want guided exercises to challenge thoughts | Clarity |
Want to organise sessions and homework | My Therapy Space or Ponderwell |
Just want to log mood quickly | Daylio |
Whatever you choose, tell your therapist so they can help you use it well. For more on preparing, see how to prepare for your next therapy session. For ideas on what to do with an app day to day, read what to do between CBT sessions and how to track negative thoughts in the moment.
Looking beyond therapy prep? Our guide to the best mental health apps in 2026 covers CBT, anxiety, sleep and mood-tracking apps too.
Try MindTrace free for 7 days
Frequently asked questions
Is there a CBT thought tracker for Android?
Yes. MindTrace is available on both iOS and Android.
What's a good alternative to MindShift CBT?
If you want faster everyday capture and summaries before therapy, MindTrace is an alternative. If you want guided reframing, Clarity is another option.
What's a good alternative to Clarity?
If you'd rather capture thoughts quickly and review them later than work through guided exercises, a thought tracker like MindTrace may suit you better.
Can these apps replace therapy?
No. They're tools to use alongside professional care. Read more in Apps vs. Therapy.
What's the best free app to use between therapy sessions?
MindShift CBT is free with no subscriptions, according to its App Store listing. Clarity, My Therapy Space, Ponderwell and Daylio are free to download with optional paid upgrades, and MindTrace has a 7-day free trial.
Are mental health apps private?
It varies. Read the privacy section of the store listing and the app's privacy policy before you start. Ponderwell's and Daylio's listings say your data is kept on your device; for other apps, check the listing for where data is stored and whether it's shared.
MindTrace is not a crisis service and doesn't replace professional care. If you're in crisis or worried about your safety, call or text 988 in Canada or the US, call 999 or Samaritans on 116 123 in the UK, or contact your local emergency services.
By Calvin Field, founder of MindTrace. Last updated 1 November 2026.
Quick answer: The best app to use between therapy sessions depends on what you need: quick thought capture and session summaries (MindTrace), free anxiety tools (MindShift CBT), guided CBT reframing (Clarity), session planning (My Therapy Space, Ponderwell) or low-effort mood tracking (Daylio). Many people use one capture tool and bring what they learn to therapy.
Disclosure: we make MindTrace. We've tried to be fair, and we've listed it first only because it's ours. Every competitor detail below was checked on 1 November 2026 against that app's Apple App Store listing. Listings change, so check the store page before you choose.
Key takeaways
Choose based on your main problem: forgetting, anxiety, structure, or planning.
Free options exist, including MindShift CBT.
Fast capture matters most if you forget things between sessions.
No app replaces therapy; tell your therapist what you're using.
Comparison at a glance
App | Best for | Pricing (per store listing) |
MindTrace | Capturing thoughts by text or voice and AI summaries before sessions | 7-day free trial, then monthly or annual |
MindShift CBT | Free anxiety-focused CBT tools | Free |
Clarity | Guided CBT reframing and distortion spotting | Free download, in-app purchases |
My Therapy Space | Planning and logging therapy sessions | Free, optional Pro subscription |
Ponderwell | Mood check-ins and session prep sheets | Free, in-app purchases |
Daylio | Mood tracking with almost no typing | Free, optional Premium upgrade |
How did we choose these apps?
We looked for apps people actually use between therapy sessions, rather than general wellness apps. Each one had to do at least one of three jobs well: capture thoughts or moods as they happen, help you review them over time, or help you prepare for and reflect on sessions. We then checked each competitor's price model, main features and any privacy claims against its App Store listing. We left out anything we couldn't confirm there, and we haven't rated apps on clinical effectiveness, because that isn't something we can measure.
These are the questions we asked of every app:
Job: does it help with capture, review or session preparation?
Effort: how quickly can you log something on a hard day?
Cost: is there a free version or trial, and is the pricing clear?
Privacy: what does the listing say about where your data is kept?
Fit with therapy: does it support the work you do with your therapist, rather than trying to replace it?
Store listings are updated often, and an Android version can differ from the iPhone one, so treat the details here as a starting point.
What to look for in a between-session app
Fast capture, so you can record a thought before it fades
A way to review patterns over time
Something that helps you prepare for your next session
Privacy you're comfortable with
Availability on your phone, whether iPhone or Android
MindTrace: best for capturing thoughts and preparing for sessions
MindTrace is a thought tracker for people in therapy, people who've finished therapy, and anyone who wants to understand their thinking. Log thoughts by text or voice in the moment, see patterns in charts, and read an AI summary before your next session. Available on iOS and Android with a 7-day free trial, then monthly or annual plans. Trade-off: it focuses on capture and review rather than guided exercise programmes.
MindShift CBT: best free option for anxiety
MindShift CBT's App Store listing describes it as always free, with no subscriptions. It offers CBT-based tools for anxiety, stress and panic, including a thought journal, daily check-ins, a fear ladder, coping statements and guided meditations, plus a community forum. A strong choice if cost is a concern or anxiety is your main focus. Its focus is anxiety, so if your main goal is preparing for sessions, a session-planning app may suit you better.
Clarity: best for guided CBT reframing
Clarity (listed as Clarity: CBT Self Help Journal) focuses on identifying cognitive distortions and reframing thoughts, with guided journals, mood tracking and AI journaling prompts. It's a free download with in-app purchases for an optional Pro Mode subscription. A good fit if you want structured exercises more than quick capture.
My Therapy Space and Ponderwell: best for session planning
Both focus on organising therapy itself. My Therapy Space lets you keep session notes, log appointments, plan what to discuss, save questions for your therapist and write reflections afterwards. It's free, with an optional Pro subscription. Ponderwell offers mood check-ins, guided journaling before and after sessions, and a Prep Sheet that summarises everything since your last session. Its listing says it was designed by a psychologist and that everything stays on your device. It's free to download, with in-app purchases after a trial.
Daylio: best for low-effort mood tracking
Daylio lets you track mood and activities by tapping icons rather than typing, with notes optional. It shows weekly, monthly and yearly charts, and its listing says your data is stored locally on your phone. It's free, with an optional Premium upgrade. It's more of a mood tracker than a thought journal, so it pairs well with a thought-capture app.
Is it safe to use a mental health app?
For most people, a well-made app is a reasonable thing to use alongside therapy, but it's worth being choosy. The US National Institute of Mental Health points out that most apps don't have peer-reviewed research behind their claims, that privacy matters because apps handle sensitive information, and that an app may not replace a mental health professional. It suggests asking a trusted health care provider for a recommendation.
Before you commit to one, a few quick checks help:
Read the privacy section of the store listing and the app's privacy policy. Look for where data is stored, whether it's shared, and whether you can delete it.
Be wary of big claims. Words like 'clinically proven' should come with details you can check.
Look for a clear note on what to do in a crisis. No app is an emergency service.
Try it for a few days. If logging feels like a chore, you won't keep it up.
Tell your therapist what you're using, so they can help you use it in a way that fits your treatment.
Using an app between sessions fits how many therapies already work. The NHS says that in CBT you'll usually practise between sessions, and that this matters for CBT to work. Mind suggests giving your therapist feedback on how you're finding sessions, and a record of your week makes that easier. For more on where the line sits, read apps vs therapy.
Which app should I choose?
If you... | Consider |
Forget what you wanted to say in sessions | MindTrace |
Mainly struggle with anxiety and want something free | MindShift CBT |
Want guided exercises to challenge thoughts | Clarity |
Want to organise sessions and homework | My Therapy Space or Ponderwell |
Just want to log mood quickly | Daylio |
Whatever you choose, tell your therapist so they can help you use it well. For more on preparing, see how to prepare for your next therapy session. For ideas on what to do with an app day to day, read what to do between CBT sessions and how to track negative thoughts in the moment.
Looking beyond therapy prep? Our guide to the best mental health apps in 2026 covers CBT, anxiety, sleep and mood-tracking apps too.
Try MindTrace free for 7 days
Frequently asked questions
Is there a CBT thought tracker for Android?
Yes. MindTrace is available on both iOS and Android.
What's a good alternative to MindShift CBT?
If you want faster everyday capture and summaries before therapy, MindTrace is an alternative. If you want guided reframing, Clarity is another option.
What's a good alternative to Clarity?
If you'd rather capture thoughts quickly and review them later than work through guided exercises, a thought tracker like MindTrace may suit you better.
Can these apps replace therapy?
No. They're tools to use alongside professional care. Read more in Apps vs. Therapy.
What's the best free app to use between therapy sessions?
MindShift CBT is free with no subscriptions, according to its App Store listing. Clarity, My Therapy Space, Ponderwell and Daylio are free to download with optional paid upgrades, and MindTrace has a 7-day free trial.
Are mental health apps private?
It varies. Read the privacy section of the store listing and the app's privacy policy before you start. Ponderwell's and Daylio's listings say your data is kept on your device; for other apps, check the listing for where data is stored and whether it's shared.
MindTrace is not a crisis service and doesn't replace professional care. If you're in crisis or worried about your safety, call or text 988 in Canada or the US, call 999 or Samaritans on 116 123 in the UK, or contact your local emergency services.
