OCD Tracker — ERP & CBT

Glitchlab

About this app

OCD Tracker is a private, evidence-based companion for anyone working with Obsessive-Compulsive Disorder. It pairs the two most-recommended approaches — Exposure & Response Prevention (ERP) and Cognitive Behavioural Therapy (CBT) — into a single, calm, on-device app.

No accounts. No ads. No data ever leaves your phone.

——— WHAT'S INSIDE ———

• RITUAL & COMPULSION LOG
Log triggers, anxiety levels, what you did and whether you resisted. Build self-awareness without shame.

• ERP HIERARCHY & SESSIONS
Build your personal exposure ladder, run timed exposures with SUDS-before / peak / after tracking, and watch the curve flatten over weeks.

• THOUGHT RECORDS (CBT)
Capture an intrusive thought, identify cognitive distortions, write a balanced reply, and rate your belief change before/after.

• MOOD CHECK-INS
60-second daily pulse. Mood, urge intensity, sleep, tags, and a free-form note. Spot patterns early.

• JOURNAL
A private space for reflection, gratitude, and gentle reframing. Three gratitudes per entry by design.

• IN-THE-MOMENT TOOLS
- 4-7-8 Breathing with visual guide
- 5-4-3-2-1 Grounding
- 90-second Urge Surfing wave timer
- Calm SOS panic walkthrough
- One-tap Crisis Hotlines (US, UK, CA, AU, IN + International)

• INSIGHTS
Beautiful charts: SUDS curves, ritual frequency, mood trends, ERP minutes. See your week, your month, your win streaks.

• ACHIEVEMENTS
Twelve gentle milestones — from first exposure to ten resisted rituals. Rooted in psychology, not gamification.

• LIBRARY
Curated articles on ERP, intrusive thoughts, OCD subtypes, and self-compassion.

——— PRIVACY-FIRST ———

• 100% offline. All data lives on your device using Hive encrypted storage.
• Optional biometric lock for an extra layer.
• One-tap data export (JSON) — share with your therapist if you choose.
• No tracking. No ads. No analytics. Open data model.

——— WHO IT'S FOR ———

• People diagnosed with OCD navigating contamination, checking, symmetry, intrusive thoughts, relationship OCD, scrupulosity, or "Pure-O".
• People in active therapy who want a tool to bring to sessions.
• People who suspect they have OCD and want to understand patterns before reaching out for help.
• Anyone interested in CBT and ERP techniques for general anxiety.

——— IMPORTANT NOTE ———

OCD Tracker is a self-help and self-tracking tool. It does not provide diagnosis, treatment, or replace a qualified mental-health professional. If you are in crisis, please tap the SOS button in-app or call your local emergency number.

——— WHY WE BUILT IT ———

Most OCD apps are noisy, paywalled, or built around streaks and engagement loops. OCD Tracker is the opposite. It is quiet on purpose. It assumes you are doing hard work and tries to stay out of the way.

Made with deep care by GlitchLab. We don't sell your data, because we never receive it.