OCD Tracker - ERP Therapy

OCD diary for intrusive thoughts, compulsions, ERP exposures, SUDS, and SSRIs.

OCD Tracker gives you a quiet, judgment-free place to log obsessions, compulsions, and ERP work. Track distress, time in rituals, and exposure progress so therapy sessions start with data instead of foggy memory.

Built for adults and teens managing OCD, harm OCD, contamination OCD, ROCD, scrupulosity OCD, SO-OCD, symmetry OCD, pure O, and the comorbid anxiety, depression, and tics that travel along.

🧠 OBSESSION AND THOUGHT TRACKING
Log intrusive thoughts as they happen:
• Theme: harm, contamination, symmetry, taboo, religious, relational
• Distress on a 1 to 10 scale (SUDS)
• Trigger context: where, when, with whom
• Time trapped in the thought loop
• Mental rituals and rumination
• Avoidance and safety behaviors
• Reassurance-seeking patterns

✅ COMPULSION AND RITUAL TRACKING
Log rituals without judgment:
• Checking doors, locks, stove, appliances
• Washing and decontamination rituals
• Counting, tapping, repeating sequences
• Ordering, arranging, symmetry compulsions
• Mental review, confession, neutralizing
• Time spent on each ritual per day
• Resistance attempts and outcomes

📊 ERP AND EXPOSURE THERAPY
Make exposure and response prevention visible:
• Build your exposure hierarchy with SUDS ratings
• Plan exposures with predicted distress
• Log actual SUDS before, during, and after
• Habituation curves across repetitions
• Response prevention notes and success rate
• Therapist homework tracking
• Wins, setbacks, and session notes

📉 Y-BOCS SEVERITY SCORING
• Obsession and compulsion severity data points
• Time occupied, interference, distress, resistance, control
• Track scores over weeks and months
• Share severity trends with your OCD specialist

💊 MEDICATION MANAGEMENT
• High-dose SSRIs: Prozac, Luvox, Zoloft
• Anafranil (clomipramine) for refractory OCD
• Lexapro and Paxil
• Augmentation with aripiprazole or risperidone
• N-acetylcysteine and glutamate modulators
• Side effect monitoring across weight and sleep
• Cross-taper schedules and refill reminders

🌡️ ANXIETY AND DISTRESS SCALES
• Anxiety ratings throughout the day
• Overall distress and functional impairment
• Trigger identification and pattern mapping
• Pre-exposure and post-exposure anxiety comparison
• Avoidance behavior frequency

📆 DAILY CONTEXT
• Sleep duration and quality
• Stress level and life events
• Caffeine, alcohol, and substance use
• Hormonal cycle correlation
• Exercise and therapy attendance

📈 INSIGHTS AND REPORTS
• Compulsion frequency trends over time
• Distress reduction across exposure work
• Theme severity heatmaps by week
• Medication response curves
• Ritual time per day tracking
• PDF and CSV exports for OCD specialists and psychiatrists

🛡️ DESIGNED FOR OCD RECOVERY
• 30-second entries that do not feed checking
• Calm, low-stimulation interface
• No streak counters or guilt notifications
• Health Connect sync for sleep, steps, heart rate
• Biometric lock and offline mode
• Encrypted backup you control

📚 HEALTH PATHWAYS
• ERP fundamentals and habituation education
• Mindfulness for intrusive thoughts
• Response prevention by compulsion type
• Crisis resources built in
• Education on OCD subtypes, pure O, PANDAS

OCD recovery is built one exposure at a time. OCD Tracker gives you the SUDS data, hierarchy progress, and ritual logs that turn ERP from abstract homework into measurable change.

Disclaimer: OCD Tracker is for informational and personal tracking use only. It is not a medical device and does not provide medical advice, diagnosis, or treatment. Always consult a qualified mental health professional for medical or therapeutic concerns.