OCD Recovery Podcast: “Full OCD Recovery - The Pause Technique In OCD”

Host: Ali Greymond
Date: February 4, 2026

Episode Overview

In this episode, Ali Greymond focuses on the Pause Technique as an essential tool for achieving full recovery from Obsessive-Compulsive Disorder (OCD). She shares practical advice on how to implement this technique in daily life, applicable to all forms of OCD, such as Pure-O, Relationship OCD, Harm OCD, and more. The episode revolves around breaking the automatic cycle of compulsive reactions by learning to insert a mindful pause before responding to intrusive thoughts.

Key Discussion Points & Insights

1. Interrupting the Urge to React

• Ali emphasizes the automatic nature of OCD compulsions—urges that demand immediate action.
• She introduces the concept of inserting a “pause” as the first and most powerful step to disrupt this cycle.

“When OCD comes in and wants you to act fast, see if you can pause for a second and think, is this really necessary?”
— Ali Greymond [00:00]

2. Evaluating the Necessity of Actions

• During the pause, Ali recommends asking key questions:
  • Is this really necessary?
  • Do I need to be doing this?
• This moment of evaluation creates a gap between obsession and compulsion, weakening OCD’s hold.

3. Recovery is Built on Micro-Decisions

• Every response to OCD “counts” and can shift the balance towards recovery or reinforce the disorder.
• Repeatedly saying “no” to compulsions accumulates real progress.

“Every time you say no to ocd, it counts. Every time you say yes, it counts because it feeds the disorder. And every time you say no, it counts. So do the pause.”
— Ali Greymond [00:34]

4. Flexibility in Applying the Pause

• Ali notes that even if you’ve already started a compulsion or reaction, it’s not too late to pause and reevaluate.
• This self-correction, even mid-compulsion, still contributes to breaking the OCD cycle.

“Sometimes that pause before reaction, or if, let’s say a thought came in, you reacted a little, and then you’re like, oh, I gotta remember the pause. Pause now and reevaluate.”
— Ali Greymond [00:10]

Memorable Quotes & Notable Moments

• On the urgency created by OCD:
  “When OCD comes in and wants you to act fast, see if you can pause for a second and think, is this really necessary?” [00:00]
• On the importance of each ‘no’:
  “Every time you say no to ocd, it counts.” [00:34]
• On self-forgiveness and second chances:
  “If, let’s say a thought came in, you reacted a little, and then you’re like, oh, I gotta remember the pause. Pause now and reevaluate.” [00:10]

Timeline of Important Segments

• 00:00 – Introduction of the Pause Technique and its importance.
• 00:10 – Advice on mid-compulsion pausing and self-correction.
• 00:34 – The lasting impact of every decision—reinforcing “no” to OCD.

Conclusion

Ali Greymond succinctly frames the Pause Technique as a practical, actionable recovery tool for all forms of OCD. By pausing and questioning the necessity of compulsions, listeners can actively undermine OCD’s urgency and strengthen their recovery through every small, mindful choice. This episode serves as a motivational reminder that every deliberate pause and “no” to OCD truly counts in the journey toward full recovery.