Your therapist thought this might help.

Meloa is a free calendar app that keeps track of two things: how bad you expect something to be, and how it actually went. Seeing your own gap, in your own numbers, is the point.

How it works

1Put the hard thing on the calendarAnything with a time on it — an appointment, a call, a conversation you've been putting off.
2Rate it before it happensA single 0–100 number for how bad you expect it to be. This is the half that usually gets skipped.
3The hours around it get heldMeloa holds time before it to get ready and time after it to recover, so nothing gets booked into either.
4Say how it actually wentOne more number afterwards. That's it — and it's what makes the rest mean anything.

Bringing it to a session

Whenever you want, you can export a summary as a PDF and bring it in: what you logged, when, and how far your expectations sat from what happened. It stays yours. Nothing is shared unless you choose to share it, and your therapist has no login and no way to see your account.

What Meloa is not

It is not therapy, and it is not a replacement for it.
It does not diagnose anything, and it is not a medical device.
It does not monitor you in real time or alert anyone on your behalf.
In a crisis, call or text 988 (US), or 911 for emergencies.