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Tool8 minEmotionalRationality

The anger diary

One line per flare-up over a week, and the pattern driving your anger becomes impossible to miss.

The path

How it works

  1. Today's episodeWriteRateChoose
  2. The pattern (after a few days)Write
Tool: log each time anger flared up, ideally the same day. After five to ten lines, you will see the pattern.

Tool in 2 steps, about 8 minutes. Doing it is part of Premium, which you try free for 7 days with no card. With Premium your answers are saved so you can pick up where you left off and look back at what you wrote.

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The evidence

Why does it work?

Self-monitoring of anger episodes (triggers, intensity, response) is the standard entry point in CBT-based anger management, which has moderate to large effects in meta-analyses (Beck & Fernandez 1998; Lee & DiGiuseppe 2018). That anger is often secondary to hurt or threatened feelings is clinically well established.

Account, your first assessment with the hexagon and one new measurement every quarter are free. The rest is part of Premium: SEK 99 a month or SEK 699 a year, VAT included.

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