Podcast Summary:

OCD Recovery Podcast
Episode: Full OCD Recovery: OCD Checking Explained
Host: Ali Greymond
Date: December 18, 2025

Main Theme

In this episode, Ali Greymond unpacks the topic of OCD checking—both physical and mental forms—and how these compulsions keep the OCD cycle alive. She lays out practical advice on how to stop checking, the importance of accountability in recovery, and why tracking your compulsions is critical for achieving and maintaining long-term freedom from OCD.

Key Discussion Points & Insights

1. Understanding OCD Checking

• Types of Checking:
  • Ali explains that OCD checking goes beyond physical behaviors (like repeatedly checking locks or appliances) to also include mental checking—such as seeking reassurance online, with friends, or through search engines.
• Quote:
  • “This can be physical compulsion type checking or mental checking where you're maybe checking with ChatGPT or checking with Google or asking for reassurance.”
    — Ali Greymond [00:02]

2. The Compulsion Trap

• Checking Fuels More Checking:
  • She emphasizes that engaging in any checking behavior only makes the urge stronger and more frequent over time.
  • Quote:
    • “Checking will always lead to more checking. And you have to be very aware of that, that what I'm doing now… it's going to be worse in the future because I'm powering it up now.”
      — Ali Greymond [00:10]
• Long-Term Consequences:
  • Ali urges listeners to weigh the momentary relief of checking against the long-term setback it causes in recovery.

3. Accountability and Tracking Progress

• The Importance of Tracking:
  • Ali stresses the critical role of documenting compulsions and ruminations as a way to build accountability and identify whether you’re truly reducing these behaviors.
  • She notes that guessing or ignoring the amount of compulsions done will hinder recovery.
  • Quote:
    • “You cannot recover from OCD if you're like, I don't know how many compulsions I did, I don't know how much I ruminated, I don't know if it was more than yesterday than the day before. I don't know anything, I have no data. But I want to recover.”
      — Ali Greymond [00:35]
• Continuous Progress is Vital:
  • Recovery is about making steady reductions in compulsive behaviors—with the end goal of bringing them to zero.

4. Making Conscious Choices at Crossroads

• Mindful Decision-Making:
  • Ali encourages listeners to pause before giving in to a checking compulsion and ask themselves where giving in will lead for both their short-term relief and long-term recovery.
  • Quote:
    • “So when you are at that crossroads and you think to yourself, should I check something or not, think about the consequences.”
      — Ali Greymond [00:56]

Notable Quotes

• “Checking will always lead to more checking.” — Ali Greymond [00:10]
• “You cannot recover from OCD if… I have no data. But I want to recover.” — Ali Greymond [00:35]
• “When you are at that crossroads… think about the consequences.” — Ali Greymond [00:56]

Key Takeaways

• Every checking compulsion, physical or mental, strengthens OCD’s grip.
• Accountability through tracking your behaviors is essential for progress; recovery depends on data-driven reductions.
• Recovery requires conscious decision-making at key moments—opting not to check—even when urges are strong.
• Long-term freedom from OCD is achieved not through momentary reassurance, but by gradually reducing and ultimately eliminating checking behaviors.

Timestamps for Important Segments

| Time | Segment | |----------|------------------------------------------------------| | 00:02 | Definition and types of OCD checking | | 00:10 | How checking fuels the OCD cycle | | 00:35 | The necessity of accountability and tracking | | 00:56 | Making recovery-focused choices at the “crossroads” |

Ali Greymond closes with the reminder that consistent, measurable effort—supported by self-awareness and tracking—paves the path to full OCD recovery.