A free app for practicing therapy skills

What it is

Session Extension is a free app from Everyday Insight for iPhone and Android, in English and Spanish. It brings all six Everyday Insight tools into one place, adds a safety plan, problem solving, and two short gratitude exercises, and gives you somewhere to keep notes for therapy.

It’s for anyone working on their own well-being. You might be in therapy now, practicing what you learned after therapy ended, or trying these tools without ever having seen a therapist. The app describes and organizes what you put in. It doesn’t diagnose or treat anything, and it never tells you whether you’re getting better or worse.

What’s inside

• Thought Record. Slow down a moment that upset you, notice the thought behind the feeling, and look at the evidence on both sides.
• Behavioral Experiment. Test a worried prediction in real life and write down what actually happened. A step ladder breaks a bigger fear into smaller steps.
• Activity Record. Note what you do each hour and how it felt, to see your days more clearly.
• Values Card Sort. Sort cards of values into piles to see what matters most to you right now.
• Sleep Toolbox. A sleep diary, a sleep window, a wind-down routine, worry time, and other tools from cognitive behavioral therapy for insomnia.
• Behavioral Activation. Plan small activities that matter to you, then record how each one went.
• A safety plan. Warning signs, things that help, people to reach, and crisis lines, on one page you read from top to bottom. It can also walk you through it one step at a time.
• Problem solving. Work through a problem in six steps, from how you’re approaching it to trying a plan and looking back on how it went.
• A gratitude journal and three good things. Two short exercises for noticing what went well. Nothing counts streaks, and skipping a day is fine.
• Therapy notes. What you want to bring up next time, notes during a session, and one thing to remember afterward.
• A daily check-in. One mood rating a day, off unless you turn it on.
• Bring to session. A one-page summary of only what you choose, as a PDF or as a QR code your therapist scans in the room.

Each of the six tools keeps every feature it has in its own app, including its Learn pages, its report, and its printables.

Questions people ask

Do I need a therapist to use it?

No. Every tool is open from the first time you open the app. You can plan your own practice, set your own reminders, and keep notes for yourself. Plans from a therapist are one part of the app, not the way in.

What does it cost?

Nothing. There are no ads, no subscriptions, and no accounts. Everyday Insight’s tools are free, and they’ll stay that way.

Where does what I write go?

It stays on your phone. If you turn on sync, a copy also goes to your own iCloud or Google Drive. We never receive it. Privacy.

Is this therapy?

No. Session Extension is a set of self-help tools and short readings. It isn’t therapy, medical care, or a crisis service, and it doesn’t replace care from a professional. If you’re in crisis in the United States, call or text 988.

Is it all in Spanish?

Yes. The whole app, the Learn pages, and this site are in English and in Spanish for Mexico. The app follows your phone’s language.

I’m a therapist. How do I send something?

In the app, under Settings, For therapists, or here in your browser with Make an assignment. Neither needs an account. For therapists explains the three kinds of code and what stays private.