Reflect helps you understand your rejection sensitive dysphoria — track what triggers it, spot your patterns, and discover what actually helps you recover.
Reflect is a daily mood and experience journal designed specifically for people with ADHD. Most journaling apps assume you have the executive function to write paragraphs every day — Reflect doesn't. Instead, it guides you through short check-ins that take under two minutes, and then does the pattern-spotting for you.
Its core focus is Rejection Sensitive Dysphoria (RSD) — the intense, often overwhelming emotional pain that many people with ADHD feel in response to perceived criticism, rejection, or failure. RSD can make a brief email from a boss feel catastrophic, or turn a friend's slow reply into evidence you've done something wrong.
Reflect helps you identify which situations reliably trigger that response, what you were thinking in the moment, and which coping strategies actually help you come back to baseline — so over time, you build a personalised map of your own emotional landscape.
Log a mood, note the situation, and pick from common triggers — all in under two minutes.
See which triggers appear most often, and how your mood recovers after different coping actions.
No blank pages. No daily streaks that make missing a day feel like failure. Just gentle, flexible prompts.
Your journal data stays on your device. No account required to get started.
Each guide explains the trigger, why ADHD amplifies it, and 3 concrete strategies to cope.
Take our free, 8-question self-reflection — it takes about 3 minutes and gives you a personalised summary (not a diagnosis).
Take the free self-test →