Podcast Summary: "Full OCD Recovery: Your Ability To Disregard OCD Thoughts"
OCD Recovery Podcast
Host: Ali Greymond
Date: January 1, 2026

Episode Overview

In this episode, Ali Greymond focuses on a core aspect of OCD recovery: building the ability to disregard intrusive OCD thoughts. Drawing on her extensive experience and personal journey, Ali explains how the skill of disregarding thoughts is developed gradually, why it is central to recovery, and offers actionable advice for listeners dealing with various OCD subtypes. The episode is practical, compassionate, and rooted in real-world exposure techniques.

Key Discussion Points & Insights

1. Centrality of Disregard in OCD Recovery

• Ali explains that recovery is rooted in how you respond to OCD thoughts.
  • She emphasizes that while the thoughts are persistent, you have agency in choosing how much attention and meaning you give them.
• Memorable quote:
  • "Your recovery depends on your ability to disregard. And that ability to disregard OCD thoughts develops over time." (Ali, 00:00)

2. Mechanics of Disregarding Thoughts

• Ali breaks down the decision-making moment when encountering an OCD thought:
  • Each instance presents a choice: either pay attention to the thought (and fuel OCD) or deliberately shift focus and continue with your day.
  • Disregard is not about fighting the thought or making it disappear, but about not engaging or finding answers.
• Memorable quote:
  • "Every time you are in an OCD thought, you have the choice: choose to disregard or choose to pay a lot of attention to it." (Ali, 00:10)

3. The Role of Repetition and Exposure

• Disregarding is a skill, not an instant switch.
  • Ali encourages listeners to be patient with themselves, noting that the process requires consistent practice.
  • Over time, the urge to compulsively resolve or analyze the thought lessens as the mind learns new habits.

4. OCD Thought Persistence

• Ali normalizes the presence of background anxiety.
  • The idea is not that the thought vanishes, but that you can continue daily activities despite its presence.
• Memorable quote:
  • "And it's going to be there in the background, but you can still go on with your day and not actively solve it." (Ali, 00:20)

5. Application Across OCD Subtypes

• The method of disregard is useful across all OCD themes discussed:
  • Pure-O OCD: The mental compulsion to analyze or seek certainty is interrupted by disregard.
  • Relationship OCD, Harm OCD, Real Event OCD, SO-OCD, Scrupulosity, Contamination fears, and more benefit from practicing active disregard rather than reassurance or checking.

Notable Quotes & Memorable Moments

• "Your recovery depends on your ability to disregard. And that ability to disregard OCD thoughts develops over time."
  – Ali Greymond [00:00]
• "Every time you are in an OCD thought, you have the choice: choose to disregard or choose to pay a lot of attention to it."
  – Ali Greymond [00:10]
• "And it's going to be there in the background, but you can still go on with your day and not actively solve it."
  – Ali Greymond [00:20]

Timestamps for Important Segments

• 00:00–00:20 – Introduction to the importance of disregard in recovery
• 00:20–01:00 – How disregard functions, and why "solving" the thought keeps OCD alive
• 01:00–01:40 – Encouragement to practice disregard over time, across OCD themes

Practical Takeaways

• Disregard is a learned skill; perfection is not required at the start.
• Choice is always available in how much you engage with OCD thoughts.
• Progress comes from repeatedly choosing not to solve, analyze, seek reassurance, or check.
• OCD thoughts may persist in the background, but your focus can shift back to real-life activities.

This episode distills the essence of Ali Greymond's method: long-term recovery arises not from eliminating intrusive thoughts, but from changing your relationship to them. The choice to disregard is foundational, universal, and cultivates true freedom from OCD.