Podcast Summary: OCD Recovery with Ali Greymond

Episode: 1 Trick OCD Uses Against You
Date: December 6, 2025
Host: Ali Greymond

Main Theme

In this episode, Ali Greymond, an OCD recovery coach and author, discusses a critical yet subtle trick that OCD uses to draw individuals back into rumination. Her focus is on how OCD can manipulate everyday decisions, turning them into sources of obsessive doubt and anxiety, and offers practical strategies for recognizing and combating this cycle.

Key Discussion Points & Insights

1. Introduction and Empowerment

• Ali opens by sharing her extensive coaching experience and personal recovery story.
  • Stresses that full recovery from OCD is possible.
  • Quote: "If you wonder, can you fully recover from OCD? Absolutely. Yes, you can." (00:19)

2. The Trick: Obsessive Multichoice Rumination

• OCD often presents individuals with multiple options in everyday situations, none feeling quite “right.”
  • This induces rumination: “What if this is avoidance? Is that a compulsion? Am I making the perfect decision?”
  • The uncertainty keeps one mentally stuck, repeatedly evaluating options.
• Ali uses a magician analogy:
  • OCD distracts you (like a magician) with a false dilemma while making you ruminate, which is the real trap.
  • Quote: "So it's like a magician, right, where he's doing something with his right hand, but making you look at the left hand. So here you are thinking of your possible choices, but what are you doing in between? You're ruminating. That's bad." (01:06)
• The real “wrong decision” is not which choice you make, but engaging in rumination at all.

3. Real-Life Example: Picking Up a Cup

• Scenario: You plan to pick up a cup, but OCD intrudes (“something bad might happen”).
  • You’re left questioning actions—if you follow through or don’t, is it avoidance, compulsion, or “right”?
• Core insight:
  • Stick with your original intention. The rumination about the decision is where you get trapped, not the action itself.
  • Quote: "Any decision is fine as long as you're not spending time ruminating about which decision is the best decision to make." (02:07)
• This multichoice trap is common in late-stage recovery: “Am I recovering correctly? What if I never recover?”

4. Practical Advice: Tracking Rumination

• Ali recommends tracking the time you spend ruminating.
  • Suggests simple methods: use your phone notes, paper, or dedicated app.
  • “I see clients are recovering so much faster doing this... in weeks.”
    • Quote: “Track the time. You know... There’s free ways to do it. This will cost you nothing. You don’t need a therapist, you don’t need a coach, you don’t need an app. You can just do it free on your paper. Start right now. And I’m telling you, you will come out of this.” (03:34)
• Tracking creates strong accountability and objective measurement of progress, helping eliminate guesswork.
• Guidance on what to track:
  • Track only your response (rumination or compulsions), not the initial intrusive thought. Intrusive thoughts are autopilot, not your fault.

5. Motivation & Encouragement

• Ali closes with words of encouragement:
  • Prioritizing recovery and accountability will speed up success.
  • Free resources and forums are available at her website (youhaveocd.com), and listeners can reach out for extra support if needed.
  • Quote: “I’m trying to set it up that everybody can recover, you can do this. But... if you’re not making OCD recovery a priority... it’s gonna take so much longer. So make this happen. Make it your priority.” (05:47)

Notable Quotes & Memorable Moments

• On recovery:
  • “If you wonder, can you fully recover from OCD? Absolutely. Yes, you can.” (00:19)
• On the magician’s trick:
  • “So it's like a magician, right... Here you are thinking of your possible choices, but what are you doing in between? You're ruminating. That's bad. So that's what you need to stop doing.” (01:06)
• On everyday doubts:
  • “Any decision is fine as long as you're not spending time ruminating about which decision is the best decision to make.” (02:07)
• On tracking and accountability:
  • “Track the time. You know... You don't need a therapist, you don't need a coach, you don't need an app. You can just do it free on your paper. Start right now.” (03:34)
• On the importance of prioritizing recovery:
  • “Make this happen. Make it your priority and make this happen.” (05:52)

Timestamps of Important Segments

• 00:00 – 00:25: Introduction and affirmation of possibility of full recovery
• 00:26 – 01:55: Describing OCD’s multichoice trick and the rumination trap
• 01:55 – 03:05: Example: Picking up a cup and analysis of everyday compulsions
• 03:06 – 04:34: Advice on tracking rumination; how to do it for free, without special tools
• 04:35 – 05:52: Motivation, resources, and the critical role of making OCD recovery a personal priority

Tone & Style

• Conversational, supportive, and direct—Ali speaks with empathy and encouragement, grounded in both expertise and lived experience.

Takeaways

• The trick OCD plays is disguising rumination as necessary decision-making—in reality, engaging in the debate is the compulsion.
• The best way out is action: Make a decision (any reasonable one), and actively refuse to engage in rumination.
• Tracking your rumination time is practical, powerful, and free—and critical for recovery.
• Recovery is not only possible, it's achievable for everyone willing to make it a true priority and stay accountable.

For more from Ali Greymond and resources on OCD recovery, visit youhaveocd.com.