Umbrella Journal

Start with one small step

Choose an app and try one thing you can finish today.

Save a thought record in Umbrella Journal

Open Journal in Umbrella Journal and start a CBT entry. Use the manual CBT option to work through it at your own pace.
Pick one moment. For example, “My teammate hasn’t replied” is the situation. “They must be upset with me” is the thought you can examine.
Note what supports the thought and what suggests another explanation. Try a balanced thought you can believe, such as “I don’t know why they haven’t replied yet.”
Choose Save entry, then open History and look for the entry you just saved.

Open Ella on the web or in the mobile app. Use the same sign-in method each time you want to return to an account. If you try guest mode, check what you can keep before switching devices or clearing browser data.
Open Chat and pick a topic or start in your own words. For example, “I’m putting off a task and want to find a small place to begin.” Follow any consent or plan prompt shown by the app.
Return to Chat History to find a saved conversation. If you archived it, check Archived. When the app offers a recap, review it before choosing what to keep.

Open Habits and use the add control. Write one action you can finish quickly, such as “Put my walking shoes by the door.”
Choose Add. When you finish the action, return to Habits and tap the check control beside it for today.
Check that the habit shows as done. You can use the same action next time or make it smaller. For a separate reflection, open the journal and save a short entry.