flip it.
A structured cognitive behavioural therapy (CBT) exercise for overthinking and negative self-talk. You write the thought that keeps returning and receive a brief, personal reframe of that specific thought.
People who overthink, ruminate or replay conversations
Anyone working on self-doubt, imposter feelings or burnout
People in therapy who practise CBT between sessions
People who want to examine a thought rather than push it awayIn your own words, the way it sounds in your head.
Which part of life it’s about, and how you feel right now.
What you’re feeling, an insight, what you actually need, and three small actions.
Rate your mood before and after, and see which themes recur.
You wrote
“I shipped something last week and nobody has said a word about it since.”
What you’re feeling
Unseen, like the work landed and nobody noticed.
You finished it and sent it out, and since then the only thing that has come back is quiet. When you’re already running low, that quiet is easy to hear as a verdict on the work. But silence is not evidence about the quality of the work. It can just as easily mean people are busy, or assume someone else has already responded. The work is the same work it was the day you shipped it.
What you actually need
To know the work counted, without waiting to be told.
Take an action
Different things help on different days. Pick what feels doable.
Write down at least one part of what you shipped that you would stand behind.
Name what the silence could mean other than a verdict on the work.
Put the work down for five minutes. It shipped, and that part is done.Each reading follows a clinical protocol: it reflects your experience back to you, rather than interpreting it for you.
A reading names only the emotions you have expressed and the events you have described. Where the evidence is limited, it makes the more conservative statement.
There are no leading questions and no suggested hidden causes. It reflects what you have described and leaves the conclusion to you.
No reassurance or platitudes. Each reading addresses your situation alone, and the suggested actions draw on your own words.
A reading you mark as inaccurate is not offered again. A theme is identified as recurring only once it has appeared three times.
A structured CBT reframe, not an open-ended chatbot.
After five flips, your thoughts are grouped into eight themes in a Theme Explorer.
Track which reframes and actions were followed by a change in mood.
Plus vision boards, a home screen widget and an Apple Watch app.
Export your thought records as a PDF.
No account. Thoughts are processed and discarded.
Free to download with a 3-day free trial. Flip It Pro is $8.99 a month or $59.99 a year in the US; local prices vary. No ads.
No account, no name, email or location. Your history stays in your own iCloud. Read the privacy policy.
Flip It is an iPhone app, co-founded by a psychologist, that helps you work through overthinking and negative self-talk using cognitive behavioural therapy (CBT). You type the thought that keeps looping, answer two quick questions, and get a short, personal reframe of that exact thought in about two minutes.
It is a self-help tool based on CBT techniques. It does not replace a therapist, but it can be used between sessions, and you can export your thought records as a PDF to share with your therapist.
A mood tracker records how you feel and a journal holds what you write. Flip It works on one specific thought and gives you a reframe of it, then shows which themes your thoughts keep returning to.
There is no open-ended chat. Each flip is a short, structured CBT exercise about one thought, with a fixed format: what you are feeling, an insight, what you actually need, and three small actions to choose from.
Flip It is free to download with a 3-day free trial of everything. After that, Flip It Pro is $8.99 a month or $59.99 a year in the US. Cancel anytime in your iPhone settings. There are no ads.
No account is needed, and Flip It does not collect your name, email or location. Your thought is sent over an encrypted connection for AI processing and then discarded. Your history stays on your device and syncs through your own private iCloud.
iPhone and iPad (iOS 18 or later), Mac with Apple silicon, Apple Vision Pro, and Apple Watch, where your daily affirmation sits on a complication.
Flip It is not a crisis service. If you are in danger or thinking about harming yourself, contact a professional or find your local helpline at findahelpline.com. When Flip It detects crisis language, it shows helplines instead of a reframe.