Pragma: CBT Worry Journal

Most anxiety journals ask you to "let it out." Pragma does the opposite.

Pragma is a CBT worry journal that sorts the facts from the fear. Write a worry, see what's verifiable, and watch the overthinking, anxiety, and panic lose their grip as evidence replaces narrative. A week later, Pragma asks whether the thing you were scared of actually happened.

For most people, 80 percent of the time, it didn't.


HOW IT WORKS

1. Write it out. Any worry, long or short, messy or clean. Speak it aloud in Panic mode if typing is too much. Pragma transcribes on device and sorts facts from anxieties in real time as you talk.

2. Pragma separates fact from fear. It labels the cognitive distortions your brain is running (mind-reading, catastrophizing, all-or-nothing thinking, rumination), lists the evidence for and against, and estimates the probability of the outcome you actually fear.

3. Cross-examine your own thinking. Three Socratic questions from Pragma, three answers from you. Not comfort. A sharper read on what's happening.

4. Revisit in a week. Did the thing you feared happen? Pragma tracks the hit rate on your fears over time. Most people land around 15 to 20 percent. Proof, in your own data, that your anxious mind runs hot.


WHO IT'S FOR

People who catastrophize. Spiral before bed. Replay conversations for hours. Ruminate on single sentences. People whose therapists have used the phrase "cognitive distortions" more than twice. People who have read Feeling Good or The Anxiety and Phobia Workbook and want a tool that uses the method.

If you've searched for a worry journal, a CBT journal, a thought record app, a panic tracker, an overthinking tool, or an anxiety clarifier, this is that.


WHAT PRAGMA ISN'T

No streaks. No leaderboards. No gamification.
No feed. No social layer. No "community."
No push notifications pressuring you to log every day.
No ads. No analytics selling what you write.
No AI chatbot pretending to be a therapist.

Pragma is quiet on purpose. You open it when you need it. You close it when you don't.


NOT A REPLACEMENT FOR THERAPY

A reading, not a diagnosis. The AI can be wrong. Treat its readings as a second opinion, not the truth, and verify anything that matters. Pragma is a writing tool, not a medical device.


Privacy policy: https://trypragma.app/privacy
Support: https://trypragma.app/support