Looking for an Outspiral alternative that's free and not iPhone-only?

Outspiral is the closest thing to a direct match in positioning: a dedicated, in-the-moment tool built specifically for rejection sensitive dysphoria, which research describes as a core, well-documented feature of ADHD specifically^[2], not a broader planner or mood tracker with RSD as one feature among many. It's worth being straightforward about what it does well before getting into where it's different from a free, web-based tool.

What Outspiral actually does well

Outspiral's SOS Mode walks through a spiral step by step in under two minutes, grounded in DBT, and The Drawer lets you write the message you must not send, park it, and let the urge pass before deciding whether to send it at all^[1]. Its "compassionate streaks" design is worth real respect: missing a day never erases progress, and the app states plainly that it has no shame or guilt mechanics anywhere^[1]. Its pattern tracking, a trigger fingerprint after 3 entries, a "Fear Accuracy" score comparing what you predicted against what actually happened, is rule-based rather than conversational AI, and does real work without needing to be a chatbot to do it^[1]. Crisis tools and SOS Mode stay free regardless of whether you pay for anything else.

Where it stops

Outspiral is iOS only: no Android, no web version, so if you're not on an iPhone, or you need help right now from a laptop or a borrowed phone, there's no way in^[1]. It's also new enough that there isn't much independent signal yet: its own App Store listing shows 2 ratings total and no written reviews as of October 2026, which is an honest fact about how young the app is, not a knock on it^[1]. And it's free for 7 days only; after that, per its App Store description, it's $9.99 a month or $69.99 a year to keep using it^[1] (Apple's own structured pricing block on the same page still shows older $6.99/$49.99 figures, so check the actual purchase screen before paying).

A genuinely similar philosophy, two different costs

Worth saying plainly: Outspiral's "compassionate streaks" design, where missing a day never erases progress and there's no shame mechanic, is close in spirit to a design choice this site makes too. Both are also examples of the same broader category, structured, self-guided support, a recognized kind of help, separate from clinical care^[3]. The real differences are platform, an iPhone only versus a page that opens on anything, and cost, a subscription after a week versus free with no account. If deeper pattern-tracking across weeks and months is what you want and you're on an iPhone, Outspiral is a well-built option from someone who has clearly thought about this problem carefully.