OCD Recovery Podcast – Example Of Daily Tracking

Host: Ali Greymond
Date: November 19, 2025

Episode Overview

This episode focuses on the practical, day-to-day process of tracking OCD recovery progress using the Greymond Method. Host Ali Greymond discusses how daily tracking—especially monitoring rumination, anxiety, and stress—can empower individuals with OCD to identify patterns and make proactive choices on their recovery journey. She explains how to use the tracking features in the OCD Help app and gives real-life examples to emphasize the importance of setting personal goals for rumination control throughout the day.

Key Discussion Points & Insights

Understanding the OCD Tracking System

• Components of Tracking (00:04–00:41)

  • Red Numbers in the app represent minutes spent ruminating.
  • Columns Breakdown:
    • Date
    • Total minutes ruminated (per day)
    • Time intervals: Wake–9am, 9am–12pm, 12–3pm, 3–9pm, 9pm–morning.
    • Anxiety Level: Measures OCD-related anxiety.
    • Stress Level: Reflects general life stress (not OCD-related), since external stress can impact OCD.
  • Approximate tracking is encouraged—precision isn't required.

• Quote:

  "The numbers in red represent minutes ruminated. So, first column is date, second is total minutes ruminated for the day..."
  — Ali Greymond, (00:04)

Personalizing Goals within the Tracking Framework

• Setting Rumination Limits (00:59–01:35)

  • Upon waking, set a daily goal (e.g., "I won't ruminate more than 5 minutes").
  • Track and try to stick to the set limit in each time interval.
  • Proactive choices first thing in the morning—resisting the urge to "lay in bed and try to figure something out" or seek reassurance—are highlighted as victory points.

• Building on Progress:

  • Better choices throughout the day compound, reducing overall anxiety.
  • Keeping tabs on behavior "keeps you moving forward towards recovery".

• Quotes:

  "So for example, when you woke up, you wanted to, let's say, lay in bed and figure something out or go online and first thing and try to solve some thought that you got or ask for reassurance. You're choosing not to do that."
  — Ali Greymond, (01:13)

  "You're already making better choices and those better choices will keep you moving forward towards the recovery."
  — Ali Greymond, (01:21)

Tracking More than Rumination: Compulsions & Avoidance

• Expanded Tracking (01:35–end)

  • If compulsive behaviors or avoidant actions are present separately from rumination, they should also be tracked using the app.
  • The app is designed to comprehensively monitor both rumination and compulsions for a full picture of OCD recovery.

• Quote:

  "There's also compulsions and avoidances. If you are not just ruminating but you're doing compulsions, or maybe you have just a compulsion problem that there's not a lot of rumination, then you would track the compulsions part as well."
  — Ali Greymond, (01:35)

Notable Quotes & Memorable Moments

• On Approximate Tracking:

  "This is approximate, you don’t need to track super precise. This is just approximately how much do you think you ruminated?"
  — Ali Greymond, (00:44)

• On Life Stress:

  "We're counting the stress outside of OCD... Sometimes that can impact your OCD, as you probably know."
  — Ali Greymond, (00:41)

Timestamps for Important Segments

• 00:04 – How to use the OCD Help app tracking features
• 00:41 – Differentiating between OCD-related anxiety and general life stress
• 00:59 – Example walkthrough of a daily tracking entry
• 01:13 – The importance of making proactive choices upon waking
• 01:35 – The value of tracking compulsions and avoidances beyond rumination

Key Takeaways

• Daily self-tracking helps individuals gain control over OCD by increasing awareness and promoting mindful, goal-oriented action.
• Flexibility and self-compassion are encouraged: don't get bogged down by precision—approximation is enough.
• Both OCD symptoms (rumination, compulsions) and life stressors are important to monitor, as they interact and influence recovery.
• The OCD Help app offers a structured, supportive way to record progress and stay motivated throughout the recovery process.