Narc Tracker
What this space is for
If you've started to feel — even quietly — that you might be in a relationship with a narcissist, you're in the right place. Narc Tracker is a gentle, private companion that helps you notice the shape of what you're living through over time: the moments that left you confused, small, or doubting your own memory.
You don't have to be certain, and this tool won't label anyone. You simply log what you experience, against ten themes that map to how narcissistic patterns tend to show up: gaslighting, boundaries, isolation, money, intimacy and more. Over weeks the log becomes a picture you can trust — because you wrote it yourself, in your own words, while it was still clear.
You can also look back at a past relationship and work through a guided audit that surfaces the themes and topics worth raising with a professional therapist.
This isn't a clinical diagnosis, and it can't label anyone. It's a reflective tool that helps you recognise possible narcissistic patterns and decide what to do next — at your own pace, with no judgement. Everything you write stays private on your device.
Your memory is not the problem.
The pattern is.
If you feel you may be in a relationship with a narcissist, log what you experience as it happens. Over weeks, the log becomes something gaslighting can't touch: evidence you wrote yourself.
Create your private account
Everything you log stays private to you. Free for the first 50 people.
Get started — it's privateNothing logged yet
Start with the most recent thing that left you confused, small or apologising for something you didn't do.
How it works
- 1
Log in the moment
Pick a theme, tap the behaviour, rate how severe it felt. Ten seconds.
- 2
Watch breadth, not volume
One bad week isn't a pattern. Behaviour repeating across many themes is.
- 3
Act on the guidance
Each band gives specific next steps — boundaries, protection, and who to tell.
Ready to start writing it down?
Your own private record is the one thing gaslighting can't rewrite. Create your account and begin logging today — free for the first 50 people.
Create your private accountIf you're in danger right now
Contact your local emergency services, or a domestic abuse helpline. In the UK, that's 999 or the National Domestic Abuse Helpline on 0808 2000 247 (free, 24/7). You can also find safety guidance in the guidance section.
Narc Tracker is not a clinical or diagnostic tool and cannot diagnose anyone. It is for anyone who feels they may be in a relationship with a narcissist — a structured journal that offers insight and education. Everything you write stays on this device.