https://beunstuck.app/ https://beunstuck.app/og/home.png Unstuck | Moments. Understood. A private, local-first iPhone journal and reset app for hard moments. No accounts, streaks, or cloud sync. Made by a psychiatrist-led team. https://beunstuck.app/opengraph.jpg Unstuck, a privacy-first wellness and reflection app Unstuck App social preview image. https://beunstuck.app/screenshots/home.jpg Unstuck home screen The Unstuck app home screen showing daily check-in, journal entry, and reset tools. https://beunstuck.app/screenshots/journal.jpg Unstuck private journal Private journal screen with prompts and templates that stay on your device. https://beunstuck.app/screenshots/check-in.jpg Unstuck mood check-in Daily mood and energy check-in for gentle self-reflection. https://beunstuck.app/screenshots/routines.jpg Unstuck daily routines Customizable morning and evening routines without streak pressure. https://beunstuck.app/screenshots/hydration-affirmations.jpg Unstuck hydration and affirmations Gentle hydration nudges and contextual affirmations. https://beunstuck.app/screenshots/pill-reminders.jpg Unstuck pill reminders Local pill reminders that never leave your device. https://beunstuck.app/screenshots/appointment-reminders.jpg Unstuck appointment reminders Discreet personal appointment reminders with multiple offset alerts. https://beunstuck.app/screenshots/privacy.jpg Unstuck privacy controls App lock, biometric unlock, and on-device data controls. https://beunstuck.app/features/ https://beunstuck.app/og/features.png Unstuck features: private journal, reminders, resets Everything Unstuck does: private journaling, local reminders, check-ins, routines, grounding tools, and sleep wind-down. What each one is, and is not. https://beunstuck.app/screenshots/journal.jpg Private journaling in Unstuck https://beunstuck.app/screenshots/routines.jpg Daily routines in Unstuck https://beunstuck.app/screenshots/check-in.jpg Mood check-in in Unstuck https://beunstuck.app/screenshots/pill-reminders.jpg Pill reminders in Unstuck https://beunstuck.app/private-journal-app/ https://beunstuck.app/og/private-journal-app.png A private journal app: no account, no AI, no subscription | Unstuck Unstuck is a private journal app with local-only storage, no account, no AI reading entries, no subscription, and no trackers. Learn about iCloud backups. https://beunstuck.app/reset-method/ https://beunstuck.app/og/reset-method.png The Reset Method | Unstuck The Reset Framework behind Unstuck: Notice, Name, Unload, Next Step. Built by a psychiatrist for the moments between understanding and action. https://beunstuck.app/start-here/ https://beunstuck.app/og/start-here.png Start Here | Unstuck Pick the moment you're in and Unstuck routes you to a small reset for overthinking, sleeplessness, overwhelm, freezing, or procrastination. https://beunstuck.app/moments/ https://beunstuck.app/og/moments.png Moments | Unstuck Browse small, practical resets for overthinking, sleeplessness, overwhelm, freezing, procrastination, and spiraling. Built around the Reset Method. https://beunstuck.app/moments/mind-wont-stop/ https://beunstuck.app/og/moments-mind-wont-stop.png When Your Mind Won't Stop | Unstuck When your mind will not stop, a 60-second reset helps you Notice, Name, Unload, and choose one Next Step without forcing the thoughts away. https://beunstuck.app/moments/cant-sleep/ https://beunstuck.app/og/moments-cant-sleep.png When You Can't Sleep | Unstuck What's happening when your mind reactivates at bedtime, and a 60-second reset using the Notice, Name, Unload, Next Step method. https://beunstuck.app/moments/overwhelmed/ https://beunstuck.app/og/moments-overwhelmed.png When You're Overwhelmed | Unstuck When overwhelm sets in, use this 60-second reset to Notice, Name, Unload, and choose one small Next Step instead of organizing everything. https://beunstuck.app/moments/frozen/ https://beunstuck.app/og/moments-frozen.png When You're Frozen | Unstuck When you cannot start a task, use this 60-second reset to Notice, Name, Unload, and take one small Next Step without calling it laziness. https://beunstuck.app/moments/procrastinating/ https://beunstuck.app/og/moments-procrastinating.png When You're Procrastinating | Unstuck When you keep putting a task off, use this 60-second reset to Notice, Name, Unload, and choose a first step that is small enough to start. https://beunstuck.app/moments/spiraling/ https://beunstuck.app/og/moments-spiraling.png When You're Spiraling | Unstuck What's happening when one thought sets off a chain reaction, and a 60-second reset using the Notice, Name, Unload, Next Step method. https://beunstuck.app/about/ https://beunstuck.app/og/about.png About Unstuck: a calmer wellness app for iPhone Unstuck is a private iPhone wellness app built by Shariq Refai, MD, MBA, a board-certified psychiatrist. Why a clinician built a non-clinical app. https://beunstuck.app/opengraph.jpg About Unstuck https://beunstuck.app/about/founder-shariq-refai/ https://beunstuck.app/og/about-founder-shariq-refai.png Shariq Refai, MD, MBA: psychiatrist and Unstuck founder Shariq Refai is a board-certified psychiatrist, founder of shrinkMD, creator of Unstuck, and medical editor of AnxietyResource and DepressionResource. https://beunstuck.app/team/shariq-refai.jpg Shariq Refai, MD, MBA, founder of Unstuck https://beunstuck.app/journal/ https://beunstuck.app/og/journal.png The Unstuck Journal: journaling, sleep, reset articles Plain, psychiatrist-reviewed articles on journaling, sleep, overthinking, doomscrolling, reminders, and small mental resets. Written for everyday life. https://beunstuck.app/opengraph.jpg Unstuck Journal, wellness articles https://beunstuck.app/journal/topic/journaling/ https://beunstuck.app/og/journal-topic-journaling.png Journaling articles | Unstuck Journal Psychiatrist-reviewed articles on private journaling: calmer ways to start, what counts as journaling, and what to do when blank pages stop you. https://beunstuck.app/opengraph.jpg Unstuck Journal: Journaling articles https://beunstuck.app/journal/topic/sleep/ https://beunstuck.app/og/journal-topic-sleep.png Sleep and wind-down articles | Unstuck Journal Psychiatrist-reviewed articles on sleep and wind-down: racing thoughts at night, the loud-brain hour, doomscrolling, and what a wind-down can actually do. https://beunstuck.app/opengraph.jpg Unstuck Journal: Sleep articles https://beunstuck.app/journal/topic/overthinking/ https://beunstuck.app/og/journal-topic-overthinking.png Overthinking articles | Unstuck Journal Psychiatrist-reviewed articles on overthinking: rumination vs reflection, conversation replay, and late-night thought loops. https://beunstuck.app/opengraph.jpg Unstuck Journal: Overthinking articles https://beunstuck.app/journal/topic/mental-resets/ https://beunstuck.app/og/journal-topic-mental-resets.png Overwhelm and resets articles | Unstuck Journal Psychiatrist-reviewed articles on overwhelm and mental resets: the mental clutter that builds up, and small ways to clear some of it. https://beunstuck.app/opengraph.jpg Unstuck Journal: Mental resets articles https://beunstuck.app/journal/topic/gentle-reminders/ https://beunstuck.app/og/journal-topic-gentle-reminders.png Reminders and routines articles | Unstuck Journal Psychiatrist-reviewed articles on reminders and routines: reminders that help without pressure, and routines that survive bad days. https://beunstuck.app/opengraph.jpg Unstuck Journal: Gentle reminders articles https://beunstuck.app/journal/topic/privacy-wellness/ https://beunstuck.app/og/journal-topic-privacy-wellness.png Privacy and wellness articles | Unstuck Journal Psychiatrist-reviewed articles on privacy and wellness: why local-first matters for a journal, and what a wellness app should not need. https://beunstuck.app/opengraph.jpg Unstuck Journal: Privacy and wellness articles https://beunstuck.app/faq/ https://beunstuck.app/og/faq.png Unstuck FAQ: pricing, privacy, features, and safety Answers about Unstuck for iPhone. Is it free, is it private, does it need an account, is it therapy, and who built it. Everything in one place. https://beunstuck.app/toolkit/ https://beunstuck.app/og/toolkit.png Free printable worksheets and planners from Unstuck Download eight free printable worksheets for decisions, conversations, conflict, life transitions, problem solving, and brain dumps. No email required. https://beunstuck.app/support/ https://beunstuck.app/og/support.png Unstuck support: setup, reminders, troubleshooting Help with Unstuck for iPhone. Fix reminders that are not arriving, biometric unlock, and exports. How to send feedback or report a bug to the team. https://beunstuck.app/contact/ https://beunstuck.app/og/contact.png Contact Unstuck: support, privacy, and press Reach the Unstuck team by email for app support, privacy requests, accessibility feedback, and press inquiries. The right address for each one. https://beunstuck.app/privacy-pledge/ https://beunstuck.app/og/privacy-pledge.png The Unstuck privacy pledge: no cloud, no tracking Unstuck is local-first. No accounts, no cloud sync, no behavioral tracking, no AI on your entries. The four promises, and how the app actually works. https://beunstuck.app/screenshots/privacy.jpg Privacy controls in Unstuck https://beunstuck.app/editorial-policy/ https://beunstuck.app/og/editorial-policy.png Editorial policy and review standards | Unstuck How Unstuck Journal articles are written, reviewed by a board-certified psychiatrist, sourced, and dated. The standard behind every article. https://beunstuck.app/ai-policy/ https://beunstuck.app/og/ai-policy.png AI Use and Editorial Assistance | Unstuck Where AI is and is not used at Unstuck. The app uses no AI on your entries. AI may assist drafting and editing of public copy, never publishing alone. https://beunstuck.app/verified/ https://beunstuck.app/og/verified.png Verification and sources | Unstuck Verify Unstuck's publisher, Shariq Refai's credentials, editorial policies, and public machine-readable files through independent source links. https://beunstuck.app/disclosures/ https://beunstuck.app/og/disclosures.png Relationships and Disclosures | Unstuck How Unstuck relates to shrinkMD, The Shrink Network, and the other companies founded by Shariq Refai, MD. Editorial independence and no paid placement. https://beunstuck.app/corrections/ https://beunstuck.app/og/corrections.png Corrections and Updates Policy | Unstuck How Unstuck Journal articles are dated, reviewed, corrected, and updated. Report a factual error at corrections@beunstuck.app. https://beunstuck.app/evidence-methodology/ https://beunstuck.app/og/evidence-methodology.png Evidence and Methodology | Unstuck How the Unstuck Journal selects sources, checks health claims, describes uncertainty, and keeps articles current. The evidence standard behind every article. https://beunstuck.app/medical-review-board/ https://beunstuck.app/og/medical-review-board.png Medical Review Board | Unstuck Who reviews Unstuck Journal articles for clinical accuracy, what the review covers, and what it does not do. Led by Shariq Refai, MD, MBA. https://beunstuck.app/press/ https://beunstuck.app/og/press.png Press and media: Unstuck and Shariq Refai, MD Press resources for Unstuck, a privacy-first wellness app. Brand assets, founder bio, talking points, and a media contact for Shariq Refai, MD, MBA. https://beunstuck.app/your-privacy-rights/ https://beunstuck.app/og/your-privacy-rights.png Your privacy rights: CCPA, MHMDA, and GDPR | Unstuck California, Washington, Nevada, Connecticut, EU, and UK privacy rights for Unstuck users. How to access, delete, correct, or appeal, in one place. https://beunstuck.app/privacy/ https://beunstuck.app/og/privacy.png Unstuck Privacy Policy: local-first, no data sale How Unstuck handles information. Local-first design, no cloud journal storage, no behavioral advertising, no data sale, and user-controlled exports. https://beunstuck.app/consumer-health-data/ https://beunstuck.app/og/consumer-health-data.png Consumer Health Data Notice: WA, NV, CT | Unstuck How Unstuck treats consumer health data under Washington, Nevada, and Connecticut law. What stays on your device, and your rights to access and delete. https://beunstuck.app/terms/ https://beunstuck.app/og/terms.png Unstuck Terms of Use: a self-guided wellness app The Terms of Use for Unstuck, a self-guided wellness and reflection app. Not medical care, therapy, or diagnosis. Eligibility, liability, and disputes. https://beunstuck.app/safety/ https://beunstuck.app/og/safety.png Unstuck safety information and crisis resources Important safety information about Unstuck. Crisis resources including 988, when to seek a clinician, and what a wellness app is not designed to do. https://beunstuck.app/cookies/ https://beunstuck.app/og/cookies.png Unstuck Cookie Notice: cookies and consent The Unstuck website uses essential technical cookies plus consent-gated Google Analytics. No behavioral advertising and no cross-site tracking. The full list. https://beunstuck.app/copyright/ https://beunstuck.app/og/copyright.png Unstuck copyright and DMCA notice Copyright information for the Unstuck app and website, the DMCA takedown and counter-notice process, and how press may use the Unstuck brand. https://beunstuck.app/apple-health/ https://beunstuck.app/og/apple-health.png Why Unstuck does not connect to Apple Health Unstuck does not read from or write to Apple Health and is not a HealthKit app. Why the team chose that, and what would change if it ever integrates. https://beunstuck.app/data-export/ https://beunstuck.app/og/data-export.png How to export and delete your Unstuck data How to export and delete your Unstuck data. The file format, what is included, how to move it to a new iPhone, and how iCloud Backup fits in. https://beunstuck.app/app-lock-privacy/ https://beunstuck.app/og/app-lock-privacy.png Unstuck app lock and privacy: PIN and Face ID How the optional PIN and Face ID lock work in Unstuck, what they protect against, what they do not, and how to harden your iPhone privacy. https://beunstuck.app/accessibility/ https://beunstuck.app/og/accessibility.png Unstuck accessibility statement: WCAG 2.1 AA The Unstuck accessibility commitment. The team works toward WCAG 2.1 Level AA, tests with keyboard and screen readers, and welcomes reports of barriers. https://beunstuck.app/journal/small-resets-for-real-life/ https://beunstuck.app/og/journal-small-resets-for-real-life.png Small mental resets for everyday overwhelm | Unstuck A small reset is a brief pause that helps you regroup and pick one next step. Eight resets you can do in about a minute, and when you need more than one. https://beunstuck.app/opengraph.jpg Small resets for real life https://beunstuck.app/journal/private-journaling-without-pressure/ https://beunstuck.app/og/journal-private-journaling-without-pressure.png How to start private journaling without pressure | Unstuck Private journaling can be simple and calm. How to start without daily streaks, perfect formats, or an audience, and what to write when you are not sure. https://beunstuck.app/opengraph.jpg Private journaling without pressure https://beunstuck.app/journal/reminders-without-pressure/ https://beunstuck.app/og/journal-reminders-without-pressure.png Gentle reminders without pressure or streaks | Unstuck Reminders work best when they support routines, not when they grade you. How to set reminders you will actually follow, with no streaks and no guilt. https://beunstuck.app/opengraph.jpg Reminders without pressure https://beunstuck.app/journal/why-cant-i-stop-overthinking/ https://beunstuck.app/og/journal-why-cant-i-stop-overthinking.png Why can't I stop overthinking, and what helps | Unstuck Overthinking looks like problem-solving but usually loops without resolution. Why it happens, the line between reflection and rumination, and what helps. https://beunstuck.app/opengraph.jpg Why can't I stop overthinking https://beunstuck.app/journal/what-does-it-mean-to-feel-stuck/ https://beunstuck.app/og/journal-what-does-it-mean-to-feel-stuck.png What does it mean to feel stuck? | Unstuck Feeling stuck is friction between what you want to do and what feels possible. Six common kinds of stuck, and how to take a step that is small enough. https://beunstuck.app/opengraph.jpg What does it mean to feel stuck https://beunstuck.app/journal/why-your-brain-gets-loud-at-night/ https://beunstuck.app/og/journal-why-your-brain-gets-loud-at-night.png Why your brain gets loud at night | Unstuck At night the day goes quiet and the thoughts you set aside come forward. Why bedtime makes worry louder, and a wind-down that beats forcing sleep. https://beunstuck.app/opengraph.jpg Why your brain gets loud at night https://beunstuck.app/journal/journaling-for-people-who-hate-journaling/ https://beunstuck.app/og/journal-journaling-for-people-who-hate-journaling.png How to start journaling when you hate it | Unstuck Most people who hate journaling do not hate writing. They hate the streaks and the perfect notebooks. Five small ways to start that actually count. https://beunstuck.app/opengraph.jpg Journaling for people who hate journaling https://beunstuck.app/journal/why-doomscrolling-feels-impossible-to-stop/ https://beunstuck.app/og/journal-why-doomscrolling-feels-impossible-to-stop.png Why doomscrolling feels impossible to stop | Unstuck Doomscrolling feels automatic when you are tired, restless, or avoiding something. Why the loop pulls so hard at night, and what actually loosens it. https://beunstuck.app/opengraph.jpg Why doomscrolling feels impossible to stop https://beunstuck.app/journal/how-to-stop-replaying-conversations/ https://beunstuck.app/og/journal-how-to-stop-replaying-conversations.png How to stop replaying conversations in your head | Unstuck Why your mind replays conversations, how to tell rumination from useful review, and small calm steps that help. Plain English, reviewed by a psychiatrist. https://beunstuck.app/opengraph.jpg How to stop replaying conversations in your head https://beunstuck.app/journal/journal-prompts-for-overwhelmed-days/ https://beunstuck.app/og/journal-journal-prompts-for-overwhelmed-days.png Journal prompts for overwhelmed days | Unstuck Fifteen plain journal prompts for the days when everything feels like too much, you cannot start, or you cannot stop a loop. Two minutes counts. https://beunstuck.app/opengraph.jpg Journal prompts for overwhelmed days https://beunstuck.app/journal/how-to-stop-doomscrolling-at-night/ https://beunstuck.app/og/journal-how-to-stop-doomscrolling-at-night.png How to stop doomscrolling at night | Unstuck A two-step approach to stopping the late-night scroll: a small physical interrupt, then a replacement that gives your mind something else to do. https://beunstuck.app/opengraph.jpg How to stop doomscrolling at night https://beunstuck.app/journal/why-a-wellness-app-should-not-need-a-cloud/ https://beunstuck.app/og/journal-why-a-wellness-app-should-not-need-a-cloud.png Why a wellness app should not need a cloud | Unstuck Cloud sync is the default in wellness apps. Most users do not benefit from it, and several real risks come with it. A plain case for local-first design. https://beunstuck.app/opengraph.jpg Why a wellness app should not need a cloud https://beunstuck.app/journal/why-streak-based-habit-apps-backfire/ https://beunstuck.app/og/journal-why-streak-based-habit-apps-backfire.png Why streak-based habit apps backfire | Unstuck Streaks reward perfect performance and punish a normal life. For most people that pairing makes a habit harder to keep, not easier. Here is why. https://beunstuck.app/opengraph.jpg Why streak-based habit apps backfire https://beunstuck.app/journal/a-60-second-wind-down-for-racing-thoughts/ https://beunstuck.app/og/journal-a-60-second-wind-down-for-racing-thoughts.png A 60-second wind-down for racing thoughts | Unstuck A short routine for the moment your mind will not quiet at bedtime. Three steps, about sixty seconds. Not a sleep treatment, but it often helps you settle. https://beunstuck.app/opengraph.jpg A 60-second wind-down for racing thoughts https://beunstuck.app/journal/rumination-vs-reflection-the-difference/ https://beunstuck.app/og/journal-rumination-vs-reflection-the-difference.png Rumination vs reflection, in plain English | Unstuck Reflection moves toward an insight. Rumination loops back to the same worry. How to tell which one is happening, and what to do about each in real life. https://beunstuck.app/opengraph.jpg Rumination vs reflection: the difference, in plain English https://beunstuck.app/journal/when-everything-feels-like-too-much/ https://beunstuck.app/og/journal-when-everything-feels-like-too-much.png When everything feels like too much | Unstuck A plain guide for the days when the answer is not productivity. Shrink the inputs, lower the bar, buy one quiet hour, and then decide what is next. https://beunstuck.app/opengraph.jpg When everything feels like too much https://beunstuck.app/journal/how-to-put-your-phone-down-before-bed/ https://beunstuck.app/og/journal-how-to-put-your-phone-down-before-bed.png How to put your phone down before bed | Unstuck The phone-in-bed habit is not a willpower problem. Three structural changes and five tactical moves that work better than any in-app screen-time limit. https://beunstuck.app/opengraph.jpg How to put your phone down before bed https://beunstuck.app/journal/what-local-first-actually-means-for-a-journal-app/ https://beunstuck.app/og/journal-what-local-first-actually-means-for-a-journal-app.png What 'local-first' means for a journal app | Unstuck A plain-English explainer. What local-first storage protects your journal from, what it does not, and the tradeoffs a privacy-minded reader should know. https://beunstuck.app/opengraph.jpg What 'local-first' actually means for a journal app https://beunstuck.app/journal/the-sunday-scaries/ https://beunstuck.app/og/journal-the-sunday-scaries.png The Sunday Scaries: a small toolkit | Unstuck The Sunday Scaries are anticipatory anxiety about Monday. A small Sunday-night routine that puts the week down before the week actually starts. https://beunstuck.app/opengraph.jpg The Sunday Scaries: a small toolkit for the night before the week starts https://beunstuck.app/journal/what-to-do-when-you-have-one-task-you-cannot-start/ https://beunstuck.app/og/journal-what-to-do-when-you-have-one-task-you-cannot-start.png What to do when you can't start one task | Unstuck Task-starting paralysis is a real cognitive pattern, not a motivation problem. Five moves that work better than telling yourself to try harder. https://beunstuck.app/opengraph.jpg What to do when you have one task you cannot start