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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. I want to show you here how messy OCD recovery is and when you start tracking, right. If we look at. So the app moves the lines down, right? So if we go from the bottom to the top. So April 7, the person started and they're trying to reduce their rumination number. So if you look at the total column, right? And they're not really reducing, the first week is kind of up and down and one day is better and one day is worse and it's messy. And I see this all the time and because it takes a while to plug into this, to understand how it works, but you can see how much faster the person moved up the second week and the third week. I guarantee you that they would never have had the. And you will agree with me, I know you will agree that they would have never had these results this fast had they not been tracking. Because you are always mindfully aware, not obsessively aware, not getting into meta ocd, but mindfully aware that, okay, the morning last time yesterday I ruminated about half hour. Today I have to do less than half hour of active rumination. So should I be going on ChatGPT? Should I be going on Reddit? I think not. Right. It's these kinds of micro choices throughout the day that shape your recovery and the accountability takes you there. But even with that, the first weeks of tracking most likely are going to be messy. Not to give you kind of a free pass, but it, it's also not to. For you to give up because it's hard or it takes a while to get accustomed to. You could see this works. I've told you this years ago, I've told you this now. I have so much experience working with clients and they're seeing the same exact results. So don't worry about accuracy, don't worry about it being messy. Just do it and you'll start to see, we always talk about this with clients, that in your own handwriting, you were the one who put level nine anxiety 30 days ago and now you're putting level one anxiety. That's and then you start to believe in yourself. I think this is the beautiful part of the tracking, is that in the beginning, okay, you. You have to trust me that it works. But after a few weeks, when you're like, yes, my anxiety is reducing. Look what I was putting down before, look what I'm putting down now. And that belief actually carries you forward through maybe a more difficult day and lets you or pushes you to get up faster when OCD knocks you down. So it's truly, truly a beautiful thing. Download the OCD help app and start tracking.