SukkiSukkiA calm, step-by-step CBT thought record for the moment it's happening. Private, on your iPhone. You do the writing. If you get stuck, ask for a nudge.
An example, filled in the way you might fill it in. This is a CBT thought record, one question at a time.
1What set this off?
My manager moved our 1:1 to Thursday and didn't say why.
2What's going through your mind?
She's unhappy with my work. I'm about to be let go. I should have caught that bug.
3Which thought weighs the most?
I'm about to be let go.
4Look again
My last review was good. She moved two other people's 1:1s this week too.
A moved meeting isn't a verdict. You'd hear about a real problem sooner than this.
Ask on Thursday what she'd like to see from me this quarter.
Five angles, each on its own screen: evidence, another explanation, the outcomes, a friend, and what you could do. Skip any that don't fit.
5Write one sentence that feels truer
Meetings move all the time. If something's wrong I'll hear it Thursday, and my track record is good.
A thought record is a CBT exercise for slowing down one painful moment. You write what happened, what you told yourself, and how it felt. Then you check the thought against the facts and write a fairer version. The NHS describes it as a practical way to capture and examine your thoughts and feelings about a situation.
On paper it's a worksheet with seven columns, and it's hard to fill in while you're upset. Sukki turns it into one question at a time. How to do a thought record, with an example
Sukki won't tell you to just think positive. If the worry is real, or partly real, looking again helps you tell which part, and then to choose one small thing you could do. That step stays on your home screen as your next step.
Tap Help on any step and Sukki asks a question that fits what you've written. Tap again and it drafts an answer you can edit or throw away. The thinking stays yours.
The last time a meeting moved without warning, what turned out to be the reason?
No account, no ads, no tracking. Your journal is saved on your iPhone, you can lock Sukki with Face ID, and you can export everything as plain text whenever you like. Help is optional, and nothing is sent anywhere unless you tap it. How your data is handled
Sukki is a self-help tool. It isn't therapy or medical care, and it isn't for emergencies. Terms of use
No. Sukki is a self-help tool that walks you through a CBT thought record, the same kind of exercise a therapist might give you as homework. It isn't therapy, medical care, or a replacement for either, and it isn't for emergencies. If you're in crisis in the US, call or text 988.
Your journal is saved on your iPhone, with no account, and you can lock it with Face ID. Help is optional. On iPhones with Apple Intelligence it runs on your phone and nothing leaves it. Otherwise Sukki asks before sending anything: if you say yes, the text of that session goes to our server and on to Anthropic's Claude (or OpenAI's GPT as a backup) to write a reply. We don't store it, and it isn't used to train AI models. The privacy policy has the details.
No. Sukki asks questions and you write the answers. Sometimes the thought is partly or fully true, and then the step is deciding one small thing you could do about it. The goal is a truer sentence, not a cheerful one.
The guided sessions, your journal, export and Face ID lock are free, with 3 Help sessions a week. Sukki Pro adds unlimited Help: $39.99 a year with a 7-day free trial, or $4.99 a week. It renews automatically, and you can cancel any time in your Apple Account settings. Prices are shown in the App Store before you pay.
Yes. Each screen asks one question at a time: what set this off, what's going through your mind, how it feels. If you're stuck on a step, tap Help for a question that gets you moving.