Podcast Summary: “🧠 Basic Formula Of OCD Recovery”
Podcast: OCD Recovery
Host: Ali Greymond
Date: March 3, 2026
Episode Overview
Ali Greymond, OCD specialist, coach, and creator of The Greymond Method, shares her foundational formula for OCD recovery in this concise episode. Drawing from over two decades of clinical and personal experience, Ali presents a practical, results-driven approach to overcoming OCD by targeting the three main components that fuel the disorder: ruminations, compulsions, and avoidances. She emphasizes actionable steps for reducing anxiety and OCD levels and instills confidence in listeners that recovery is achievable through systematic behavioral changes.
Key Discussion Points & Insights
1. The Fundamental Formula for OCD Recovery
Ali introduces a straightforward equation for understanding and tackling OCD:
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Formula:
“Your ruminations plus your compulsions plus your avoidances equals your current level of anxiety and your current level of OCD.”
(00:00)
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Explanation:
- Ruminations: Intrusive, obsessive thoughts that spiral.
- Compulsions: Physical or mental acts performed to relieve anxiety.
- Avoidances: Deliberately steering clear of triggers or situations.
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Actionable Point:
The sum of these behaviors directly impacts both anxiety and OCD severity.
2. A Stepwise Reduction Approach
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Ali’s Method:
“You want to reduce your level of anxiety by 50%. Reduce rumination, compulsions, and avoidances by 50%.”
(00:10)
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Incremental Cuts:
“By 80, then by 80, by 100, then by 100, by 1%, then by 1%. It goes parallel.”
(00:15)
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Meaning:
- Start by aiming for a 50% reduction in OCD-related behaviors, then progress to 80%, then 100%, and so on—even small, 1% steps matter as you get closer to zero.
- As you decrease these behaviors, anxiety and OCD decrease in lockstep:
“The more you ruminate and do compulsions, if you’re doing compulsions, the more anxiety and OCD you’re going to have. The less, the less. That’s how it works.” (00:22)
3. Proven, Universal Application
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Reliability:
“I swear to you, I’ve done recovery work with clients for the last 20 years. This formula has not failed me one time. It works like clockwork.”
(00:29)
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Takeaway:
Ali reassures listeners of the formula’s effectiveness, regardless of OCD subtype—Pure-O, Relationship OCD, Harm OCD, and others.
4. Immediate Action
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Behavioral Audit:
“So start looking at the behaviors you are doing. Start cutting them down.”
(00:38)
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Empowerment:
Ali maintains a motivating, direct tone, kindly urging listeners to self-monitor and proactively reduce OCD-maintaining behaviors.
Notable Quotes & Memorable Moments
- “Your ruminations plus your compulsions plus your avoidances equals your current level of anxiety and your current level of OCD.” (Ali Greymond, 00:00)
- “You want to reduce your level of anxiety by 50%. Reduce rumination, compulsions, and avoidances by 50%.” (00:10)
- “It goes parallel... The more you ruminate and do compulsions... the more anxiety and OCD you’re going to have. The less, the less.” (00:17–00:22)
- “I swear to you, I’ve done recovery work with clients for the last 20 years. This formula has not failed me one time. It works like clockwork.” (00:29)
- “So start looking at the behaviors you are doing. Start cutting them down.” (00:38)
Timestamps for Key Segments
- 00:00 — The OCD recovery formula explained
- 00:10 — How to apply reductions (50%, 80%, etc.)
- 00:22 — The direct link between behaviors and anxiety/OCD levels
- 00:29 — 20 years of evidence that the method works
- 00:38 — Practical advice: audit and trim your behaviors
Summary Takeaway
Ali Greymond delivers a succinct yet powerful reminder: OCD recovery is fundamentally about reducing the mental and behavioral habits that keep the disorder alive. Through consistent, stepwise cuts in ruminations, compulsions, and avoidances, anyone can make real progress. Ali’s unwavering confidence in the method—and her compassionate, practical tone—offer hope and clear direction for listeners on their recovery journeys.
