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Enter your CBT data to see your cbt score
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CBT Score
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Records Today
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Thought records completed
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Distortions ID
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Distortions identified
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Experiments
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Behavioral experiments done
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Reframes Done
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Successful reframes
🎯 CBT Verdict
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📋 CBT Check-In
How's your cognitive work today?
📊 CBT Snapshot
Your CBT progress at a glance
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Distortion & Reframe Map
Understanding your thinking patterns and how to challenge them effectively
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Behavioral Experiment Log
Track experiments — test your beliefs with real evidence
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Thought Patterns & Distortions
Spot the cognitive distortions that drive your emotional reactions
Weekly CBT Trend
CBT Components
Reframe Effectiveness
Records vs Mood Correlation
CBT Worksheet Report
Track & Thrive Wellness ·
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How To Use
Stop believing every thought you have. Start challenging them with evidence.
🚀 Getting Started
1
Rate Your Energy
1 = can barely move, 10 = unstoppable. Be honest — this isn't about being perfect, it's about seeing real patterns over time.
2
Log Your Sleep
Hours AND quality matter. 8 hours of fragmented newborn sleep is not the same as 6 hours of solid rest. Track both.
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Track Your Me-Time
Minutes that are JUST for you. Not multitasking. Not scrolling while feeding. Actual intentional time where you're not "on" as a mom.
4
Read Your CBT Score
The dashboard combines sleep, self-care, stress, and support into one number. Below 40? You're running on fumes. The data doesn't lie.
🔋 Energy Levels Explained
CBT Score (0-100): Combines your energy, sleep quality, self-care count, me-time, stress level, and support system into one number. Above 70 = thriving. 40-70 = surviving. Below 40 = burnout risk.
Energy Debt: When your output exceeds your input for days in a row, you accumulate energy debt. Like sleep debt, it compounds — and the longer you wait, the harder it is to recover. One good night doesn't erase a week of depletion.
Me-Time Minimum: Research shows mothers need at least 30 minutes of uninterrupted personal time daily for baseline emotional regulation. Below that, cortisol stays elevated and patience erodes faster. This isn't selfish — it's biology.
Support Score: Doing it all alone isn't strength — it's a burnout accelerator. Using your support system (partner, family, friends, paid help) is the single biggest predictor of sustained maternal energy. Track it. Protect it.
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Your Data, Your Device
No subscription · Runs in your browser · Private local file
No data uploaded anywhere · Works 100% offline — no internet needed
This is an energy and self-care tracking tool, not medical advice. If you're experiencing persistent fatigue, mood changes,, please reach out to your healthcare provider.
No data uploaded anywhere · Works 100% offline — no internet needed
This is an energy and self-care tracking tool, not medical advice. If you're experiencing persistent fatigue, mood changes,, please reach out to your healthcare provider.