Who Is This For?

This is an educational exercise for anyone who finds themselves caught in negative thought patterns. It’s especially helpful for practicing the skills to manage:

• Catastrophizing: Assuming the worst possible outcome.
• All-or-Nothing Thinking: Seeing things in black-and-white (e.g., “I’m a total failure” instead of “I made a mistake”).
• General Rumination: Replaying negative thoughts over and over.

The Science Behind It (CBT)

This game is based on Cognitive Reappraisal, a core technique from Cognitive Behavioral Therapy (CBT). The “Cognitive Triangle” theory in CBT states that our Thoughts, Feelings, and Behaviors are all interconnected.

A negative, distorted thought (like “I’ll never be good at this”) can trigger feelings of sadness, which leads to behaviors like giving up. By learning to “catch” and “challenge” that initial thought—by reframing it—we can break the cycle.

This tool helps you practice challenging Cognitive Distortions (unhelpful thought patterns) and replacing them with more balanced, specific, and non-judgmental alternatives.

References

Beck, A. T. (1976). Cognitive therapy and the emotional disorders. International Universities Press.

Burns, D. D. (1980). Feeling Good: The New Mood Therapy. William Morrow.

Data & Privacy

This game uses your browser’s localStorage to save your journal entries. This data is stored only on your device. It is never sent to our server or any third party. You are in complete control of your data.

Clear My Reframe Journal

Warning & Disclaimer

This is not therapy. This is an educational tool, not a substitute for professional medical advice, diagnosis, or treatment. It is not intended to treat depression, anxiety, or any other mental health disorder.

No Guarantee: Joyful Psych Labs makes no claims, promises, or guarantees about the effectiveness of this tool. Changing thought patterns is hard work, and this is just one exercise.

Liability: Your use of this tool is solely at your own risk. Joyful Psych Labs (and its creators) shall have no liability or responsibility for any adverse consequences alleged to have happened as a consequence of using this game.