Flow

A worry journal
that keeps score.

Most journals collect feelings. A worry journal is more useful when it collects predictions, then checks them.

Four lines per worry

  1. The worry, in your own words. “What if they’re mad at me?”
  2. How likely it feels, honestly: 10%, 50%, 90%.
  3. When you’ll know. Tomorrow, after the meeting, next week.
  4. What actually happened, written on that day: it didn’t happen, it happened differently, or it happened and you handled it.

Why it works

Worry is a forecast that never gets graded. Writing the likelihood down, then the outcome, grades it. After a few weeks you can see the gap between how likely things felt and how often they happened, in your own handwriting.

Flow does this for you on iPhone: it asks how likely the worry feels, brings it back on the day, and keeps the record in your Survival Ledger.

Try it now, no app

Write the worry and seal it. It comes back to you in your calendar on the day you pick. Nothing you write is sent to us.

Get Flow for iPhone

Flow isn’t a substitute for professional care. If you’re ever in crisis, call or text 988 (US), or find a helpline near you.