This Is How You Learn To Disregard In OCD - OCD Recovery

Summary3 min read

OCD Recovery Podcast

Episode: This Is How You Learn To Disregard In OCD
Host: Ali Greymond
Date: August 7, 2026

Episode Overview

In this episode, Ali Greymond, OCD specialist and creator of The Greymond Method, explores the practical process of learning to "disregard" OCD thoughts using daily tracking and exposure techniques. Focusing on real examples from the OCD Help app, Ali walks listeners through how developing the skill of disregarding reduces rumination and anxiety over time. The episode offers an objective, actionable look at the day-to-day realities of recovery.

Key Discussion Points and Insights

1. Objective Tracking of OCD Struggles

Ali introduces a chart from the OCD Help app, detailing how a person tracks their minutes spent ruminating, levels of anxiety throughout the day, and overall daily stress.
The chart is broken down into time blocks (Wake Up–9am, 9–12pm, etc.) for granular tracking.

2. Real-Life Progress Visualized

Ali reviews a user's journey over a series of days, showing clear examples of setbacks and successes.
- Example: On December 25th, the user experienced “level 9 anxiety” and heavy rumination.
- The next day, conscious effort reduced rumination to 60 minutes, leading to a drop in anxiety from level 9 to level 5.

3. The Learning Curve: Ups and Downs Are Normal

Ali highlights how OCD tries various tactics to "hook" the sufferer back into rumination.
Progress isn't linear:
- New, more intrusive thoughts can trigger spikes in anxiety and rumination, even after several successful days.
- Quote: “OCD gave them a new thought. Try to hook them back in, pull them back in again. Looks like they took the bait.” (01:33)
- The key is noticing the broader trend—each “wave” of anxiety or rumination gets shorter and less intense with ongoing practice.

4. The Skill of Disregarding

Ali emphasizes "disregarding" as an active, learned skill: choosing not to engage with intrusive thoughts even when they feel real.
Through repeated exposure and by not engaging in mental compulsions, sufferers gradually reduce their overall time spent ruminating.
- Quote: “That yes, the thought came, yes, it felt real. I'm going to choose to disregard. And the more they do this, the more successful they become.” (03:12)
- Over time (as seen by January 6th in the example), entries show a marked decrease in rumination, reflecting successful disregard.

5. Encouragement to Track and Stay Objective

Ali urges listeners to track their own progress, noting that “just the numbers, just the facts” can offer hope and clarity.
By making the process measurable, it’s easier to notice improvement—despite day-to-day fluctuations.

Notable Quotes & Memorable Moments

On the process of recovery:
- “This is a skill that this person is acquiring... you can see that little by little, they're learning to bring the rumination down.” (02:12)
On normalizing ups and downs:
- “This is the process... you can see a little bit further up... with the tracking, the person is learning how to disregard.” (01:50)

Important Timestamps

00:00–01:45: Overview of using the OCD Help app for minute-by-minute tracking
01:45–03:00: Real-life user data illustrating progress and setbacks
03:00–03:45: Learning the skill of disregarding, with emphasis on repeated practice
03:45–End: Encouragement to download the app and start tracking progress

Conclusion

Ali Greymond’s episode gives listeners a transparent, hopeful look at OCD recovery, stressing that learning to disregard intrusive thoughts is a skill developed through experience and rigorous tracking. By viewing recovery objectively and mapping progress, individuals gain both motivation and proof that change is possible—despite the inevitable ups and downs of the journey.

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Transcript1 lines

[00:01]
A
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. Let's take a look at this chart objectively so we can see from December go to December 25th. Okay? Level 9 anxiety, a lot of rumination. The next day, the person's like, okay, I'm going to bring this down and do better. They did better. 60 minutes of rumination, massive bringing down. And look at the difference in anxiety, how much it dropped. So they went from level nine as an average of the day to level five the next day. They're like, okay, I'm on this and keep going further. Level 4 anxiety, even less rumination, just a little bit less. But they're on the right track. Very good. But then December 28, OCD gave them a new thought. Try to hook them back in, pull them back in again. Looks like they took the bait. Second day, they're coming out of it. Third day, still coming out of it, not that much better. Fourth day, level five anxiety. Then again, another wave. Level eight anxiety, something else hooked them. So you see, this is the process, but what's happening is you can see a little bit further up. Little by little with the tracking, the person is learning how to disregard. So this is a skill that this person is acquiring. And you see that process right now, which is so interesting to look at. Just the numbers, just the facts, ma', am. Right where you can see that little by little, they're learning to bring the rumination down. That, yes, the thought came, yes, it felt real. I'm going to choose to disregard. And the more they do this, the more the successful they become. That you could see January 6th, and going forward, there's much less ability for OCD to get them into rumination. Download the OCD help app and start tracking.