OCD Tracker Journal vs Mote

Living with OCD means managing more than habits. It means tracking intrusive thoughts, mental loops, compulsions, rituals, and anxiety that can take over your day. Ocetra helps you log what matters so you can break the cycle with insight and structure. Ocetra is an OCD tracker built for real life. Whether you are in therapy, practicing ERP, or starting to understand your patterns, Ocetra gives you a clear, judgment-free space to track progress, triggers, and goals. LOG OBSESSIONS AND THOUGHTS Track unwanted thoughts as they happen. Use categories like contamination, harm, symmetry, relational, religious, or taboo OCD. Rate distress and add notes to build awareness and reduce confusion later. TRACK COMPULSIONS Log rituals like checking, washing, counting, repeating, or seeking reassurance. Mark how long they lasted and what triggered them. Identify patterns and see when rituals go up or down across time. BUILD ERP GOALS Create exposures, track pre-task anxiety, and log whether or not you completed them. Record distress before and after. Build ERP consistency and confidence without guessing what you did last time. UNDERSTAND TRIGGERS Log internal and external triggers including thoughts, places, people, or random cues. See what situations bring up spikes so you can be prepared or discuss them in therapy. TRACK MOOD AND FUNCTION Log how OCD affects your mood, energy, and ability to focus, socialize, or rest. Add sleep, irritability, or avoidance patterns. Build a full picture of how OCD shows up in your daily life. REVIEW PROGRESS Charts show distress ratings, trigger frequency, completed ERP goals, and compulsion logs over time. Get a clear sense of what is improving and what still needs work. Even small wins count. SHARE WITH THERAPY Export detailed logs in PDF or CSV for therapists or psychiatrists. Bring structured data to CBT or ERP sessions. No more trying to remember what happened or how it felt. APPLE HEALTH INTEGRATION Sync sleep, heart rate, and mood data through Apple Health to spot trends. Use this to understand how physical and emotional health impact your OCD symptoms. WHO OCETRA IS FOR - People with diagnosed or undiagnosed OCD - Adults and teens working on CBT or ERP - Those tracking intrusive thoughts, rituals, or anxiety - Users managing harm OCD, contamination fears, ROCD, or taboo obsessions - Caregivers helping track symptoms for a child or partner YOU CAN TRACK - Obsessions: harm, contamination, symmetry, doubt, taboo topics - Compulsions: checking, repeating, praying, counting, seeking certainty - Triggers and exposure tasks with ratings and outcome notes - Mood, energy, sleep quality, and emotional patterns - Optional medications, reminders, and notes - Progress trends, symptom heatmaps, and goal stats - Journal entries for thoughts, wins, or setbacks APP FEATURES - OCD tracker for thoughts and behaviors - ERP goal tracking with fear ratings - Trigger logging and daily summaries - Visual progress tracking - Apple Health integration - Export logs for care team use - Face ID and passcode lock - Offline mode and encrypted backups - Multiple profile support OCD recovery is about patterns, not perfection. Ocetra gives you the tools to track, reflect, and grow — one thought, one action, one day at a time. Download Ocetra and log your first entry in under 3 minutes. Turn data into direction and structure your progress today. Any insights provided by Ocetra do not constitute medical advice. The app is designed for tracking purposes only and is not intended to diagnose, treat, cure, or prevent any disease or condition. EULA: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/

Mote catches the moment you reach for a distracting app. Instead of just blocking it, Mote gives your brain a 60-second option it actually wanted, then walks you gently back to what you were doing. DON'T JUST BLOCK THE URGE. ANSWER IT. Other apps slam the door and leave you staring at a blocked screen, still craving something. Mote catches that same moment, then offers a better 60 seconds: box breathing, a quick move, a real micro-win, 5-4-3-2-1 grounding, a slow sensory beat. You leave satisfied, not white-knuckling, so going back to your work is easy. The reset applies only to the app that triggered it, and the screen names the app you just unlocked, so the pass is always about that one moment. A GENTLE LIMIT, PER APP Each guarded app gets its own calm daily time limit and a daily-open limit, all inside one overall daily budget you set. Free guards one app. Premium guards whole categories, like social, video, and games, plus more apps. START A CALMER MINUTE ANYWHERE Begin the 60 seconds from the Lock Screen, Control Center, Shortcuts, or a Widget, without opening Mote first. While it runs, a Live Activity and the Dynamic Island hold the calm moment, then quietly disappear when you're done. MADE FOR THE ADHD BRAIN Built for how the ADHD brain actually works. You pick how you feel right now, bored or wired, and Mote answers with a reward that fits, not a one-size punishment. It works natively on iPad, too. SHAME-FREE BY DESIGN No streaks to break. No score to chase. No lock to resent. Open at 11pm and Mote says welcome back, never "you broke a 9-day streak." Warm colors, a voice on your side, never red, never an alarm. A quiet reflection page simply counts the days you showed up, with no streak to break. STRICT MODE, ON YOUR TERMS Want a firmer commitment for a while? Strict Mode is a commitment device you choose for yourself. You can optionally ask a trusted person to hold a passcode that can end it early, and the scheduled deadline always releases on its own, no matter what. It's your choice, never a way for anyone to watch or control you. IT WON'T BECOME YOUR NEXT COMPULSION No spinners, no slot-machine rewards, no collectibles, even though they would boost retention. Mote points you toward movement, real small wins, and grounding: the kind of calm that outlasts 60 seconds. The point is to give your attention back, not capture it. NO ONE IS WATCHING. NOT EVEN US. When screen-time tools increasingly mean a face scan, an ID upload, or an account, Mote asks for none of it. 100% on-device. No account, no cloud, no face scan, no ID check. Your Screen Time data never leaves your phone. Nothing is tracked, nothing is sold. There is nothing to leak, because nothing is collected. We cannot see your screen time. Only you can. Personalized wording uses on-device Apple Intelligence, with a curated fallback so the experience is the same on every supported iPhone. HONEST BILLING Free core: catching the reflex and the 60-second redirect are always free, guarding one app. Premium unlocks more: 59.99/year with a 7-day free trial, 8.99/month, or 169 one-time. On day 5 of the trial we email you before any charge. Cancel in one tap through the App Store. Prices and terms are shown plainly, no maze. Requires iPhone with iOS 26 or later (Mote builds on Screen Time and Family Controls). Mote is a gentle wellness and focus-support tool. It is not therapy, a diagnosis, or treatment, and not a medical device. It does not diagnose, treat, cure, or prevent ADHD or any condition, and does not replace professional care. If you have concerns about ADHD or your mental health, talk to a qualified healthcare provider. Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/