Habituate: CBT Exposure Guide

CBT anxiety exposure therapy planning, tracking and recording

Habituate is a practical companion for CBT and ACT exposure-based therapy. Whether you are seeing a therapist or using self-directed therapy, whether you are working on issues with anxiety, avoidance, OCD, agoraphobia or a related issue, you may be using exposure therapy. Habituate gives you a simple, structured way to plan your recovery, track your sessions, view your history and track your progress over time.

Key Features

Create Personal Exposure Scenarios
Define situations that are difficult for you and you want to practise — for example making a phone call to a stranger, taking public transport, or visiting a busy supermarket.

Guided Timed Exposure Sessions
Run focused exposure sessions with a built-in countdown timer, helping you stay present and committed throughout each session. Add your thoughts and feelings as they arise and the level of anxiety you feel. At the end of the session you can add wrap-up notes.

Track Anxiety and Thoughts
Log your anxiety levels on a simple 0–10 scale and capture worrying thoughts as they arise during sessions. Seeing these patterns over time can help reduce fear and build awareness.

See Your Progress Clearly
View charts and statistics that show how your anxiety changes across sessions, helping you recognise improvement that’s easy to miss day-to-day.

Review Session History
Look back at past sessions, including notes, outcomes, and anxiety ratings, to reflect on what worked and reinforce progress.

Export session data
Export session data to a pdf report to give to your therapist or to maintain in your own records.