OCD Recovery Podcast Summary

Episode: Full OCD Recovery: Let's Fix Your Inconsistent OCD Recovery
Host: Ali Greymond
Date: December 26, 2025

Episode Overview

In this episode, Ali Greymond dives straight into a common roadblock for many people in OCD recovery: inconsistency. She explains why fluctuating efforts—doing well one day and slipping another—can derail progress, and emphasizes practical accountability as a tool to regain steady momentum. Greymond highlights the Greymond Method’s core principles: consistently tracking rumination and compulsions, and gently reducing them over time until OCD is no longer present.

Key Discussion Points & Insights

1. Inconsistent Recovery Patterns

• Many sufferers struggle with “on and off” recovery. One day might feel productive, while the next is dominated by rituals or rumination.
• Ali pinpoints “lack of accountability” as the main culprit for these swings.

“If you feel like you’re not progressing in your OCD recovery, chances are what’s happening is you have inconsistent recovery—where one day you do good, another day not so much.” (00:00)

2. The Power of Tracking

• Ali urges listeners to track their ruminations and compulsions—but not obsessively.
• This isn’t about exact numbers, but about being aware—just like tracking spending or workout habits.
• By tracking, you bring behavior into conscious awareness and are more likely to resist extended rumination.

“You don’t need to track obsessively. This is not about preciseness. This is just ballpark figures. Just like you know how much you spend each month… you need to be accountable.” (00:32)

3. The Financial Analogy

• Greymond frames rumination in terms of budgeting. If you’ve set a limit for yourself, you’re less likely to overindulge.
• The same way you might skip a purchase because it’s “not in the budget,” you can skip hours of rumination because it’s “not in the budget for today.”
• This helps shift the mind from impulsive to deliberate action.

“It’s the same idea. It’s not in the budget for you to ruminate for today… And you keep cutting it down and down and down until you have no more rumination.” (01:20)

4. The Recovery Formula

• Ali shares a formula fundamental to her method:
  Rumination + Compulsions + Avoidances = Level of OCD/Anxiety
• To reach zero OCD, you must bring these three components down—little by little—to zero.
• The goal is progress, not perfection. Small improvements and consistent tracking are the path to long-term results.

“The formula for OCD recovery is rumination plus compulsions plus avoidances equals the level of OCD and the level of anxiety. So you want to get OCD to zero, you need to get rumination and compulsions down to zero.” (01:40)

Notable Quotes & Memorable Moments

• On Accountability:
  “What that accountability does is, in the moment… you will say to yourself, I can’t do that because I’m tracking, and I don't want to put two extra hours of rumination.” (00:55)

• On Progress:
  “Little by little, working and getting it down.” (02:08)

Key Timestamps

• 00:00 – Addressing inconsistent recovery; why progress stalls
• 00:32 – The value of tracking, and how to do it
• 01:20 – Budgeting analogy for rumination
• 01:40 – The Greymond formula for OCD recovery
• 02:08 – Encouragement to keep reducing compulsions and rumination

Tone & Delivery

Ali speaks with directness and empathy, blending practical advice with reassuring experience. Her language is approachable—she compares OCD management to everyday tasks, making the episode feel like guidance from a trusted coach rather than a clinical lecture.

In Summary

Ali Greymond’s clear message: consistent, non-obsessive tracking of rumination and compulsions is the backbone of true and lasting OCD recovery. By viewing mental rituals in the same way you might view a budget—limiting where needed—you take back control, one day and one action at a time. Progress may be gradual, but diligence and accountability are key.