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Reality debugging tools

Not therapy, not a crisis service; if you are in danger, contact your local emergency number.

Opens the focus timer with the clock already running. Want a different length, or just the timer? Open /focus-session.html and set your own.

The four tools

Four small programs for the mind, each built from a published technique, and each now on its own page so it is easier to find, bookmark and link to. Everything runs in your browser and is stored only on your device — nothing is uploaded.

Breath Regulator

A metronome for the breath. Follow the ring through box breathing at 4-4-4-4, switch to 4-7-8, 5-5 coherence or 4-2-6, or set your own counts; an optional tone marks each phase for eyes-closed use — the page sets out what each pattern is and what the six-breaths-a-minute figure actually refers to. It is the one to open when you would rather not read first: nothing to type, nothing to set up. It is also the only one of the four that writes nothing to your browser at all — the completed-cycle count lives in the page's memory and is gone when you close the tab.

Paced breathing

Focus Session

An interval timer: one named task, a fixed block, then a break. 25 and 5 minutes by default and editable from 1 to 120 — the page sets out what a fixed interval actually does, where the 25/5 convention came from, and exactly how the clock behaves in a backgrounded tab. It is for work with no edges of its own, where the hard part is starting and then stopping: naming the task and fixing the length settles both before you begin. The only thing it keeps is one integer, the count of finished blocks in this browser.

Interval timer (Pomodoro)

Thought Defuser

A five-step wizard from acceptance & commitment therapy (ACT). Takes a sticky thought and loosens its grip through framing, noticing, and semantic satiation. It is built for one specific repeating sentence, and it works on how tightly you are holding the words rather than on whether they are accurate — which is what separates it from the thought record. Three to five minutes, most of that reading; nothing is stored unless you press save.

Cognitive defusion (ACT)

Thought Record

The seven columns of a classic CBT thought record, fillable in the browser. Catch the automatic thought, tag the distortion, weigh the evidence for and against, and write a fairer sentence. It is for the situation you keep re-running, and it is the slowest of the four because the writing is the point. Entries save to this browser only — but not sealed in: Download my records writes them to a JSON file on your device, Load records from a file reads that file back into another browser, and Print these records lays them out as plain text you can print.

Cognitive reframing (CBT)

Two of them work on tempo and two work on words. The breath regulator and the focus session set a rhythm and ask you to follow it; you type nothing into either. The defuser and the record both start from a sentence you are stuck on and then do opposite things with it — the defuser leaves the content alone and loosens your hold on it, the record takes the content seriously and tests it against the evidence. If you cannot decide, that is the fork to decide at.

What they are not: none of the four is an assessment, and none of them scores or diagnoses anything. Nothing you type is uploaded. Three of them can write to this browser's storage and nowhere else — na.focus, na.records and na.defusions, two of which are written only when you press a save button; privacy & data lists all three.

Want the reasoning behind each tool? The field guide covers the mechanisms — predictive processing, cognitive distortions, defusion, and the physiology of slow breathing — in plain language. It includes a printable cognitive distortions list: thirteen named patterns from Burns and Beck, each with a definition, an invented example and its source.