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Let's take a look at the recovery process using the Grayman method from the OCD Help app. What you're looking at here is an example of somebody's tracking using OCD Help app. We have the total column of minutes ruminated, active minutes ruminated. Then the next column is W to 9, wake up to 9am, 9 to 12, 12 to 3, 3 to 6, 6 to 9 and 9 to morning. We also are tracking the level of anxiety and the level of overall daily stress. You can see in this example the person on August 23rd, right. 550 total minutes ruminated. Again, this is very approximate. Don't get caught up on the exact numbers, but approximately this amount, high amount of minutes and you can see in one month they reduced to zero. Now this is not going to be everybody's results. I cannot stress to you enough how important it is for you to just keep going and keep reducing. It's not about perfection. It's about falling down and getting up again and falling down again and getting up again and doing this over and over and over. And that what you're going to see is you're going to see that it's easier to get up, it's easier to do the work because the anxiety drops compared to your level of rumina, your amount of rumination. So the more the rumination goes down, the more the anxiety goes down. I show you this in example after example after example. So you can drastically reduce your rumination, you can a little by little reduce your rumination and it's fine. Different people, different situations, different life stressors. But do something, do some sort of reduction because again, your OCD is your rumination plus your compulsions plus your avoidances. So to get rid of OCD you need to reduce these behaviors to zero, which you can see in the first example. Download the OCD help app and start tracking.