Daily Journaling
A minimalist writing space to record your thoughts. Each entry is tied to a specific date, building a chronological history of your mental well-being.
The private OCD app for journaling & ERP
See the loop.
Choose your next response.
Patterns is a private OCD app that helps you journal, track OCD events, practice CBT-based ERP, and spot trends - without accounts, cloud sync, or anyone else reading your notes.
You're not alone OCD is a loop.
OCD is a loop.
Naming it is how you loosen it.
Intrusive thoughts aren't who you are. OCD keeps you stuck by making one thought feel like a threat - and making a ritual feel like the only way out. The relief never lasts, so the loop tightens. Seeing the pattern clearly is the first step to breaking it.
- 1 Obsession An intrusive thought latches on
- 2 Distress Anxiety spikes fast
- 3 Compulsion You act to feel safe
- 4 Relief It fades - briefly
FEATURES OCD tracking, ERP support,
OCD tracking, ERP support,
and private journaling.
Patterns helps you record intrusive thoughts, compulsions, triggers, responses, and distress levels without accounts, ads, or cloud uploads.
OCD Tracking
Document obsessions and compulsions as they happen. Record the nature of thoughts, actions taken in response, and distress levels on a 0-10 (SUDS) scale.
Pattern Analytics
Visualize distress trends over time with intuitive charts and heatmaps. See anxiety rise and fall, and prepare clear information for therapy and ERP sessions.
Privacy First
Your journal entries and OCD records stay on your device. No cloud uploads, no ads, and no third-party sharing. Product-usage counters remain local too.
Dark & Light Modes
Switch between carefully crafted dark and light themes to match your environment and reduce eye strain during late-night reflections.
iPhone & Android
Built for iOS and Android, so your journal and ERP tools are available when a trigger or urge happens.
MOBILE PREVIEW
See Patterns in action
Real screens from Patterns on iPhone and Android, designed for the moments when you need to capture a trigger, delay an urge, or reflect on the day.
IN YOUR POCKET
A useful next step, wherever you are
Capture obsessions, log distress, and write a quick journal entry from your phone. Your entries stay on your device, with no account and no cloud upload.
BUILT FOR MOBILE
Recovery tools when the moment happens
Delay a compulsion, practise an exposure, or review your patterns without waiting to get back to another device.
Designed around ERP
Built to support the work that works.
Exposure and Response Prevention is the CBT-based therapy with the strongest evidence for OCD. Patterns turns its core moves into a calm daily habit you can keep between sessions.
Delay the urge
The Compulsion Delay Tool helps you pause and ride out a wave instead of acting on it - the core move of response prevention.
Rate your distress
Log distress on a 0–10 scale (SUDS), the same language used in ERP, and watch anxiety rise and fall over time.
See it get easier
Charts and history make progress visible, so you arrive at therapy sessions with clear, concrete notes.
Recovery toolkit Beyond tracking:
Beyond tracking:
tools to actually practise recovery.
Patterns now includes a full recovery toolkit built around ERP - the same moves a therapist would guide you through, turned into a calm daily habit you can keep on your own terms. Start free, and unlock the rest when you are ready.
Free tools
IncludedGuided ERP
Guided exposure and response prevention exercises to practise at your pace. The goal is to sit with discomfort without doing the compulsion.
Compulsion Delay
Put a pause between the urge and the action. Delay a compulsion for a set time and watch the urge rise and fall - proof you can tolerate the feeling.
Emergency Toolkit
Fast grounding techniques for the hard moments, when distress spikes. Kept a tap away, because you should not have to think clearly to use it.
Coping Library
A reference of coping strategies and reframes you can return to anytime. Save the ones that land for you and revisit them when you need them.
Patterns Pro tools
One-time unlockExposure Hierarchy
Build your ladder: list feared situations and rank them from easiest to hardest, then work up one rung at a time instead of all at once.
Exposure Materials
Store the scripts, images, loop tapes, and notes you use during exposures, so everything you need for practice lives in one place.
Response Prevention
Plan and log how you held back from a compulsion. Response prevention is where exposures do their real work.
Structured Programs
Multi-day programs that sequence exposures for you - follow along when you want structure instead of deciding each step yourself.
Urge Surfing
Urges rise, crest, and fall on their own if you let them. Surf one out here instead of acting on it.
Uncertainty Training
Short practices for tolerating doubt instead of seeking reassurance. OCD feeds on certainty; this starves it a little.
iPhone & Android
Take Patterns with you
Track obsessions, delay compulsions, and journal in a calm private space on your phone. No account, no cloud sync, and nothing you write leaves your device.
Available on iOS and Android
Capture a trigger when it happens, keep your ERP notes close, and review your patterns wherever your day takes you.
Requires iOS 14 or later · Android 8 or later
Support Patterns
Patterns is open source, independent, and ad-free. If it has helped you, a small tip keeps development going.