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Loading your OCD analysis...
Enter your daily check-in to see your management score
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Management Score
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OCD Level
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Today's OCD rating
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Triggers Today
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Triggers identified
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Coping Used
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Techniques used today
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Sleep Quality
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Last night's rest quality
🎯 OCD Verdict
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🧠 Daily Check-In
How's your OCD today?
📊 OCD Snapshot
Your OCD state at a glance
What this means in plain English
Enter your OCD data above to get a plain-English interpretation of your management score.
What you should do next
- Complete your daily check-in to unlock personalized next steps.
Important: If you are experiencing thoughts of self-harm, harming others, or feel unable to function in daily life, please contact your mental health provider immediately or call/text 988 (Suicide & Crisis Lifeline). OCD can intensify quickly — never adjust medications or discontinue ERP therapy without professional guidance.
Track OCD patterns that your therapist can actually use
Pro gives you exportable session reports, trigger heatmaps, and ERP homework logs — so every therapy session starts with real data, not guesswork.
Exportable ReportsTrigger HeatmapsERP Log HistoryTherapist-Ready PDF
Try Pro free for 14 days →
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Trigger & Coping Map
Understanding what triggers your OCD and what techniques actually calm it
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Coping Technique Log
Track which coping techniques you're using and which ones actually work
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OCD Patterns & Triggers
Spot the patterns that predict OCD spikes before they hit
Weekly OCD Trend
OCD Components
Coping Effectiveness
Sleep vs OCD Correlation
OCD Tracking Report
Track & Thrive Wellness ·
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How To Use
Stop white-knuckling through OCD. Start seeing what actually helps.
🚀 Getting Started
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Rate Your Energy
1 = can barely move, 10 = unstoppable. Be honest — this isn't about being perfect, it's about seeing real patterns over time.
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Log Your Sleep
Hours AND quality matter. 8 hours of restless, broken sleep is not the same as 6 hours of solid rest. Track both.
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Track Your Me-Time
Minutes that are JUST for you. Not multitasking. Not half-checking your phone. Actual intentional time where you're fully off the clock.
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Read Your Management Score
The dashboard combines sleep, self-care, stress, and support into one number. Below 40? You're running on fumes. The data doesn't lie.
🔋 Energy Levels Explained
Management Score (0-100): Combines your energy, sleep quality, self-care count, me-time, stress level, and support system into one number. Above 70 = thriving. 40-70 = surviving. Below 40 = burnout risk.
Energy Debt: When your output exceeds your input for days in a row, you accumulate energy debt. Like sleep debt, it compounds — and the longer you wait, the harder it is to recover. One good night doesn't erase a week of depletion.
Me-Time Minimum: Research shows people need at least 30 minutes of uninterrupted personal time daily for baseline emotional regulation. Below that, cortisol stays elevated and focus erodes faster. This isn't optional — it's biology.
Support Score: Doing it all alone isn't strength — it's a burnout accelerator. Using your support system (partner, family, friends, paid help) is the single biggest predictor of sustained maternal energy. Track it. Protect it.
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Your Data, Your Device
No subscription · Runs in your browser · Private local file
No data uploaded anywhere · Works 100% offline — no internet needed
This is an energy and self-care tracking tool, not medical advice. If you're experiencing persistent fatigue, mood changes,, please reach out to your healthcare provider.
No data uploaded anywhere · Works 100% offline — no internet needed
This is an energy and self-care tracking tool, not medical advice. If you're experiencing persistent fatigue, mood changes,, please reach out to your healthcare provider.