OCD Recovery Planner, ERP Exposure Ladder & Compulsion Tracker, Intrusive Thoughts Journal, Soft Spirals GoodNotes iPad PDF

OCD workbook and recovery planner — Soft Spirals is a digital fillable PDF with an ERP exposure ladder, compulsion tracking, OCD-says-I-say talkback pages, and an intrusive thoughts journal, written gently for women. GoodNotes, iPad, Adobe, or printable. Instant download.

🌹 SOFT SPIRALS — The OCD Planner
For the looping mind, the tender heart.

💛 SAVE 25%+ — get this plus Soft Sessions (Therapy) & Scattered Stars (ADHD) in the Healing Era Bundle:
https://www.etsy.com/uk/listing/4514651548/mental-health-planner-bundle-digital

────────────────

If your brain has been loud lately —
if you've been trapped in spirals,
checking, washing, asking, doubting,
questioning your own thoughts —

This planner is for you.

Soft Spirals is the aesthetic OCD planner that holds you through the worst spirals — without shame, without clinical coldness, without telling you to "just calm down."

48 pages of soft, intentional tools designed specifically for women with OCD. A companion to your therapy, not a replacement.

────────────────

✨ WHAT'S INSIDE — 48 pages

📂 2 VERSIONS INCLUDED: a clean WRITE version (GoodNotes + Apple Pencil) and an interactive TYPE version (Adobe + PDF Expert).

✦ Hi, Brain — a letter to your OCD (externalization technique)
✦ Theme constellation map (visual theme tracking)
✦ OCD themes guide — all 8 subtypes explained
✦ Honest OCD truths page
✦ Your hierarchy — fears ranked 1-10
✦ Daily check-in templates × 4
✦ The Maybe page — uncertainty practice
✦ Compulsion receipt — track the cost of every spiral
✦ Reassurance trap tracker × 2
✦ Permission slip — give yourself permission to be okay
✦ OCD vs. Me — daily voice differentiator
✦ Worst case script (ERP imaginal exposure tool)
✦ Spiral map — trigger → thought → compulsion → aftermath
✦ 8 weekly OCD reflections
✦ 4 monthly review pages
✦ ERP exposure ladder
✦ Coping menu for spiraling
✦ Therapy session companion (before + after)
✦ Wins constellation × 4 — 240 stars to track recovery
✦ Mantras for the looping mind
✦ Grounding tools (5-4-3-2-1, box breathing, body scan)
✦ Soft truths for hard days
✦ Letter to future me
✦ "The thought isn't you" — final reflection
✦ A blessing for the looping mind

────────────────

✨ WHY SOFT SPIRALS IS DIFFERENT

Most OCD planners are clinical, cold, depressing.
Soft Spirals is aesthetic, gentle, and honest.

Built for the woman who:
✓ Hates clinical worksheets
✓ Wants soft tools, not shame tools
✓ Is in ERP or therapy and needs companion tools
✓ Has tried "just stop thinking that" advice and it didn't work
✓ Wants something beautiful to hold during the spirals

────────────────

✨ FULLY INTERACTIVE PDF

✓ Tap any field to type directly
✓ Hyperlinked contents page (jump to any section)
✓ Date input on every page
✓ All checkboxes are tappable
✓ Save your progress automatically

────────────────

✨ COMPATIBLE WITH:

✓ GoodNotes (iPad / iPhone)
✓ Notability (iPad / iPhone)
✓ Adobe Acrobat Reader (any device)
✓ Apple Books
✓ Xodo (Android)
✓ Or print at home

────────────────

✨ INSTANT DOWNLOAD

After purchase you'll receive:
✓ 1 high-quality PDF (48 pages)
✓ Download link sent immediately
✓ Yours forever — re-download anytime

────────────────

✨ IMPORTANT NOTE

Soft Spirals is a COMPANION TO THERAPY, not a replacement. If you're struggling with OCD, please reach out to a licensed OCD specialist. ERP (Exposure & Response Prevention) is the gold-standard treatment for OCD.

If you're in crisis, please contact:
- Samaritans (UK): 116 123
- 988 Lifeline (US): Call or text 988
- Or your local crisis line

You are not alone. You are not your thoughts. The thought isn't you — it never was.

────────────────

✨ FROM PLANETTE ROSE

Soft tools for busy minds.
For tender hearts beginning again.
For the soft becoming of you.

🌹 Browse the full shop for more aesthetic digital planners — anxiety, ADHD, mental health, pregnancy, weekly planners, breakup recovery & more.

────────────────

✨ POLICIES

✓ Instant digital download — no physical product shipped
✓ Due to the digital nature, all sales are final (no refunds)
✓ For personal use only — please do not resell or redistribute
✓ Single-user license

────────────────

Questions? Send me a message — I respond within 24 hours.

with so much softness,
Planette Rose 🌹

💛 SAVE WITH A BUNDLE: this journal is part of The Healing Era Bundle — buy the set together and save:
https://www.etsy.com/uk/listing/4514651548/mental-health-planner-bundle-digital