A tracker for rejection sensitive dysphoria
That sudden, flooding wave after a slight or criticism is real, and it passes. This is a kind way to see what sets it off and what helps it move through.
Free to start · about 30 seconds to log · your data stays private
RSD Log
Last 14 days
Moments
11
Eased
8 of 11
Top helper
Named it
RSD moments by day
8 of 11 waves passed clean or only a bit tender. Naming it eased most.
What you’ll notice
- What set the wave off, even a small or perceived slight
- How hard it hit, on a scale that is yours to name
- The early body signal, and where the wave landed
- What helped it pass, and how things felt once it did
Why it helps
RSD can feel like proof that you are too much or too sensitive. You are not. The wave is a fast, intense response that many ADHD brains know well, and it does pass. Tracking it gently turns a storm into a shape: the triggers that keep recurring, the first body signal you can learn to catch, and the things that help the wave move through. Over a few weeks you stop bracing for the next one alone and start to trust that it ends.
How it works
- 1
Log a moment when it hits or just after: the trigger, how hard it landed, what helped.
- 2
Note the early signal if you can spot it, since catching it sooner is the whole point.
- 3
Open your report to see your usual triggers, your early signals, and what tends to ease the wave.
The thinking behind it
Built around rejection sensitive dysphoria, a community word for the intense emotional response to perceived rejection or criticism that is common with ADHD. It is a noticing tool, not a diagnosis, and it frames intensity as information about the moment, never a verdict on you.
Specthrive’s trackers are developed with a licensed clinical counselor (LPCC) on our founding team.
Frequently asked questions
What is rejection sensitive dysphoria?
RSD is a sudden, intense wave of emotional pain that can follow a perceived rejection, criticism, or letdown. It is widely described in the ADHD community as a real, felt experience.
Is this RSD tracker free?
Yes. Create a free account and start logging moments whenever they come up.
Is RSD an official diagnosis?
No, and this tracker does not diagnose it. RSD is a community term for a real experience, and this is a gentle tool for noticing your own patterns over time.
Start noticing the patterns, gently
Create a free account, add this tracker, and log your first entry in under a minute. No pressure, no streaks to keep.
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