Free while in beta · no credit card
Waking up already anxious. Replaying conversations at 2am.Trying to “just relax,” and failing.
Therapy works. Most people can't get to it.
So we built the next best thing: a 4-week CBT plan for anxiety, overthinking, sleep and burnout, assembled around your situation, one small task a day.
No waitlist. No expensive sessions.
2 min setup · iOS & Android
Reviewed by a licensed psychologist · Self-help, not therapy
You know that feeling.
You're tired of feeling this way. You've tried apps that felt like content libraries, advice that didn't stick, journaling that just stares back. You want someone to tell you what to do, and you'll do the work.
You don't need more advice. You need a path.
Not a chatbot. Not a content library.
A plan with your name on it.
It starts by listening
You tell it your situation: the triggers, the spirals, what you've already tried. Your 28 days are assembled around that, not a one-size program everyone gets.
It doesn't wander
Open-ended conversations drift and forget you. A plan doesn't. Yours has a beginning, a middle, and a version of you at the end of it.
It did its homework
Every plan is built from established CBT methods and reviewed by a licensed psychologist for quality and safety. It follows a fixed 28-day arc instead of an open-ended chat, so it stays on a deliberate path.
Not a generic program with your name stamped on it. Here's a real plan intro from the app.
Answer a few questions about what's heavy right now. DailyBite turns that into a 28-day CBT plan: which exercises, in which order, at your pace. Change takes weeks, so it's built on a four-week arc, not a quick fix.
“You mentioned feeling anxiety tied to specific situations you tend to avoid… this plan focuses on gradually approaching those triggers with new tools.”
A real plan intro generated by DailyBite.
The structure that change actually requires.
Every plan follows the same arc: foundations first, then applying skills to harder, more real situations. The weeks themselves — their names, their focus, their exercises — are written for you.
Week 1Foundations
Spot the patterns behind what you're struggling with, whether it's anxiety, a habit, or feeling stuck, before trying to change anything. Daily check-ins build the awareness the rest of the plan runs on.
Week 2Core skills
Learn the core CBT tools one at a time: reframing unhelpful thoughts, working with difficult emotions, and turning intentions into action.
Week 3In real life
Take the skills off the page and into your day. Guided practice and small experiments help you apply what you've learned where it actually matters, at your own pace.
Week 4Make it stick
Lock in what's working, build habits that outlast the plan, and know what to do when old patterns show up again.
Your weeks will have their own names and focus. But the order is never arbitrary: awareness, then practice, then habit. That's how change sticks.
One bite a day. That's it.
Check in
How are you feeling, honestly? A moment to notice, that's a CBT skill in itself.
Do today's bite
One exercise from your plan: a worry log, a paced breathing session, a small experiment.
Go lighter
Skip a day, no penalty. Low-energy days get a shorter version instead of pressure.
Watch it add up
Your check-ins become a trend line. This kind of change tends to build over weeks, which is why the plan runs a full four weeks.
A note from the maker.
Therapy isn't always accessible. The science behind it should be.
Therapy is one of the most evidence-backed things we have for anxiety, overthinking, and stress. It's also expensive, often months out, and not covered the same way everywhere. For a lot of people, “go to therapy” isn't advice, it's a wall.
DailyBite started from a simple question. If the techniques used in therapy are this well-researched, why are they locked behind access most people don't have? We took the structured part of CBT, the part that translates outside a therapist's office, and built it into something you can actually start tonight.
This isn't a replacement for therapy. It's the next best thing for the time you can't get there.
The DailyBite teamBuilt in Quebec, Canada
We'd rather be useful for some people than vague for everyone.
This is for you if
You're dealing with any of these, you're ready for a little daily effort, and you want a clear path instead of more advice:
- Anxiety & worry
- Overthinking & rumination
- Insomnia & sleep anxiety
- Social anxiety
- Stress & burnout
- Procrastination
- Addictive habits
- Anger & frustration
This isn't the right fit if
You're in crisis, dealing with PTSD, major depression, an eating disorder, schizophrenia, or any condition that needs clinical supervision. Please work with a licensed professional. If you're in immediate danger, reach out now:
What early users tell us.
“It really felt perfectly tailored to me (I mean duh that's the point lol). I explained my struggles in strong detail and it did great building off of that. The tasks were easy and quick, I could complete them in the evening before bed, and despite being short they did make me think and reflect. I do feel that it helped me quite a bit, and I'm really looking forward to doing another plan again.”
Honest answers.
Is DailyBite a replacement for therapy?
No, and we wouldn't pretend otherwise. DailyBite is a self-help tool grounded in CBT and Low Intensity CBT (LiCBT) principles. It works well alongside therapy, or as a real starting point when therapy isn't accessible right now. It doesn't replace clinical care. If you're in crisis, contact your local emergency services.
Is it free?
Yes, completely. DailyBite is in open beta and every feature is free while we're in this phase. When that changes, we'll be upfront about it with plenty of notice.
How long does it take to see results?
The research is consistent: this kind of change takes weeks, not days. People generally notice small shifts in awareness within the first week, and more meaningful changes around weeks three and four. The 28-day plan is built around that timeline. We'd rather be honest than overpromise.
What is CBT, and why does DailyBite use it?
Cognitive Behavioral Therapy is one of the most researched, evidence-based approaches for anxiety, overthinking, insomnia, and a wide range of everyday struggles. It's also one of the few therapeutic approaches that translates well to self-guided practice, which is exactly why we built around it. DailyBite uses tools and exercises drawn from this approach, structured into a daily format you can follow on your own. It's not a substitute for working with a trained CBT therapist, but it gives you real techniques to practice when therapy isn't within reach.
How does the personalization work?
When you set up your plan, you tell us what you're working on: your triggers, your pace, and your goals. Your 28-day plan is built around that specific situation, not a generic program everyone gets. The plan itself is grounded in established CBT methods, with plan generation reviewed by a licensed psychologist. The job of the technology is to bring you the right task on the right day, in the right order.
What if I miss a day?
You pick up where you left off. No guilt. If you're having a hard day, the plan adapts with shorter exercises instead of pressure. It's designed for real life, not ideal conditions.
Is my data private?
Yes. We don't sell your data, we don't run ads. You can delete everything anytime from your account settings.
If you are in crisis or need immediate support:
Canada: canada.ca/en/public-health/services/suicide-prevention
United States: nimh.nih.gov/health/topics/suicide-prevention
You've been waiting
to feel different.
Free while in beta. Your first bite is 5 minutes.
Build my planFree while in beta · iOS & Android