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 · Log in a few taps · A report from 7 to 90 days, with a PDF
Sample reportLast 14 days
RSD moments by day
- Episodes
- 11
- Eased
- 8 of 11
- Avg intensity
- 2.7 of 5
8 of 11 moments passed clean or only a bit tender (73%).
01 · What you'll notice
What it keeps track of.
- What set the wave off, even a small or perceived slight
- How hard it hit, from a sting to a flood
- The early body signal, and where the wave landed
- What helped it pass, and how things felt once it did
02 · Why it helps
Something firmer than a hunch.
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.
03 · How it works
Three steps.
- Log a moment when it hits or right after: the trigger, how hard it landed, what helped.
- Note the early signal if you can spot it, since catching it sooner is the whole point.
- Open your report to see your usual triggers, your early signals, and what tends to ease the wave.
04 · The thinking behind it
What it's built on.
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.
05 · Questions
Asked before starting.
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 with one thing.
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