Skip main navigation

£199.99 £139.99 for one year of Unlimited learning. Offer ends on 28 February 2023 at 23:59 (UTC). T&Cs apply

Find out more

‘Pin It or Bin It’ – a (second) smartphone app

An app designed to illustrate further basic ideas of CBT
information about the app
© Peter Kinderman

As with ‘Catch It’, this app is designed only to illustrate some of the basic ideas of ‘cognitive behaviour therapy’ or CBT. in their work. It is a very popular approach to therapy.

As we said before, we can’t offer therapy (as in one-to-one therapy with a clinician) for everyone, so this simple smartphone app that could give an insight into the basic ideas of CBT. We are not suggesting that this app can replace therapy, and we are definitely not suggesting that it can be an alternative to proper, professional help. But we do think that using this app contributes towards understanding the basic ideas of CBT. It might help people gain a little more insight into, or even control over, their emotions.

This app – ‘Pin it or Bin it’ – is designed to illustrate how a psychologist might help people use a very simple approach to dealing with troubling memories.

One way to feel better about things is to remember – to do things to make sure we remember – the good things that happen. A record of the good events, a diary of pleasant memories, can help. Pin It or Bin It allows you to do this by ‘pinning’ good events.

But we all experience bad events from time to time. When we go over and over the bad things in our minds, when we ruminate on things, we can become anxious and stressed. Pin It or Bin It is designed to allow you to move on from bad events.

When you ‘bin’ a bad memory, Bin It asks you a series of questions that allow you to resolve issues, to answer nagging questions, to remind yourself of why it’s Ok to move on. These will allow you to resolve unanswered questions, and, then, to move on. Then, by destroying these memories in an amusing, memorable, way, Bin It then gives you a clear signal that it’s OK to move on.

We do recognise that not everyone has access to a smartphone (in fact, we recognise that sometimes, too much reliance on the use of new technology can make social inequalities worse, not better). But we did want to offer something that could be helpful. If you do have a smartphone, and would like to try the app, please let us know what you think.

And… if you don’t have a smartphone, or if you’d like to have a different format for this material, the next step includes some pdf documents which cover much of the same ground, and a few additional helpful suggestions.

Download the app (free, Apple iOS or Android)

What will you learn, and what should you do?

As an optional part of this course, you might wish to download the app and use it – as a therapeutic tool (if you find it helpful), as a learning tool, or perhaps just as a plaything.

Let us know – if you like – what you think.

© Peter Kinderman
This article is from the free online

Psychology and Mental Health: Beyond Nature and Nurture

Created by
FutureLearn - Learning For Life

Our purpose is to transform access to education.

We offer a diverse selection of courses from leading universities and cultural institutions from around the world. These are delivered one step at a time, and are accessible on mobile, tablet and desktop, so you can fit learning around your life.

We believe learning should be an enjoyable, social experience, so our courses offer the opportunity to discuss what you’re learning with others as you go, helping you make fresh discoveries and form new ideas.
You can unlock new opportunities with unlimited access to hundreds of online short courses for a year by subscribing to our Unlimited package. Build your knowledge with top universities and organisations.

Learn more about how FutureLearn is transforming access to education