Tracker
Coping timeline: log the triggers, watch the week
Log the triggers that hit during and after a discard, see them grouped by week, and get a progress prompt based on what your own entries show. Stored on your device only.
Educational and non-clinical. This is not therapy, diagnosis, or legal advice.
Why a timeline helps
After a discard, every bad hour feels like proof that nothing is changing. It isn't a reliable read — distress erases the memory of the calmer days. A timeline gives you an outside record: the same trigger logged at 9/10 in week one and 5/10 in week five is evidence you cannot argue yourself out of. It also surfaces which trigger keeps repeating, which is usually the one worth removing rather than enduring.
Log a trigger
Takes about thirty seconds. Everything stays on this device — nothing is uploaded or shared.
A photo, a gift, a smell, a playlist.
There is no wrong answer here. Contacting or checking is logged the same as anything else — the pattern matters more than the day.
This week's progress prompt
Start with one entry
Log the next trigger while it is fresh — what set it off, how strong it felt, and what you did. One week of entries is enough to see a pattern you cannot feel from inside the day.
Try this week: Log one trigger this week, even a small one.
Need something in the moment? Grounding exercises and the no-contact decision tool are one tap away.
Your coping playbook
Built from your own entries: what steadied you, what didn't, and what to reach for next time.
Nothing logged yet. Log at least 3 triggers and this section fills in with the moves that actually lowered the intensity for you.
Your timeline
Grouped by week, newest first.