Sometimes a blank page is the hardest part. Graphophone's guided programs are short, structured reflective journeys — a step a day, at your own pace — drawn from well-established reflective approaches like CBT, ACT, and self-compassion. They're a gentle scaffold, not a course you can fail, and like everything else here they run on your device by default.
How they work
Open Guided programs (from Settings, or wherever you start a reflective session) and pick a journey. Each shows its steps with a progress bar and an "X / N done" count, so you can always see how far you are. Tap a step and it opens a new entry pre-filled with that step's prompt — you just write your response. Saving it marks the step done.
There's no pressure to do them in one sitting: take a step a day. When a program is mid-way, Home surfaces a "Continue your program" card with the next step, so picking up where you left off is one tap. Finish every step and the program shows a quiet completion badge.
The journeys
- Self-compassion A few days of meeting yourself with the kindness you'd offer a friend.
- Values & action An ACT-style look at what matters to you and one small step toward it.
- Worry time A CBT-style routine for giving anxious thoughts a set window.
- Catch & reframe The classic CBT thought record, learned over five short sessions: catch an automatic thought, name the thinking trap, weigh the evidence, and find a fairer one.
And more, each a short multi-day sequence.
A note on what this is — and isn't
These are self-guided reflective exercises inspired by therapeutic techniques, to help you journal with a little structure. They aren't therapy or medical advice, and they don't replace a professional. If you're struggling, please reach out to someone who can help.
Privacy
Each step you complete is an ordinary journal entry — encrypted on your device, searchable, and exportable like the rest. Your progress is derived from those entries, so nothing extra is stored and, by default, nothing leaves your device.