🧠 How To Disregard Properly In An On Purpose OCD Exposure - OCD Recovery

Summary3 min read

Podcast Summary: OCD Recovery with Ali Greymond

Episode: 🧠 How To Disregard Properly In An On Purpose OCD Exposure
Date: May 21, 2026
Host: Ali Greymond, OCD Specialist & Author

Brief Overview

In this episode, Ali Greymond focuses on a crucial but often overlooked aspect of OCD recovery: what to do after an “on purpose OCD exposure.” Drawing from two decades of experience and personal recovery, Ali challenges the typical approach to exposure therapy—emphasizing that the aftermath of an exposure is just as, if not more, important than the exposure itself. She provides practical guidance on how to disregard OCD thoughts and avoid falling into harmful compulsive behaviors after deliberately facing fears.

Key Discussion Points and Insights

1. The Real Work Begins After the Exposure (00:00)

Ali explains that therapists often focus on the exposure activity itself, crowning clients as heroes for completing the task.
However, she highlights a common pitfall: focusing solely on the exposure and neglecting the "aftermath" creates an opportunity for relapse.
Notable Quote:
- “The most important time is after an on purpose exposure... If you spiraled and did reassurance behaviors because you’re afraid how the on purpose exposure made you feel, you actually made your OCD worse, not better.” — Ali Greymond (00:25)

2. Preparing the Right Mindset (00:45)

Before starting an exposure, Ali insists on having a “game plan” for the thoughts and urges that will follow.
Preparation involves a commitment not to perform compulsions, such as:
- Rumination
- Figuring out, confessing, or checking
The goal is to react as someone without OCD would—by moving on despite discomfort.
Notable Quote:
- “Before even approaching the on purpose exposure, you already have to have a game plan that when things get scary... you’re not going to do compulsive behavior." — Ali Greymond (00:52)

3. Coping With Aftermath Thoughts (01:10)

Ali details that post-exposure, intrusive thoughts are inevitable.
The choice to not replay or actively engage with the situation is key.
- “Afterwards, when you’re going to get thoughts about it, when you will want to, let’s say, replay the situation, you will choose not to do that.”
She advises retaining the same “disregard” mindset and staying busy.

4. Staying Occupied to Avoid Spiraling (01:30)

Ali highlights practical strategies to reduce rumination, especially for those with less structured days.
Keeping oneself busy minimizes the risk of the mind wandering back to OCD topics.
Notable Quote:
- “If you have nothing to do or it’s a fairly passive day, it’s much more likely you’ll spiral because your brain is not occupied... So try to have something to do after the exposure as well. It’s very important.” — Ali Greymond (01:45)

5. Knowing Your Limits (00:38)

If a proposed exposure feels overwhelming and you are not confident you can avoid compulsions after, Ali recommends waiting until you're ready.
Forcing too challenging exposures can reinforce the OCD cycle if not handled skillfully post-exposure.

Notable Quotes & Memorable Moments

"So, yes, you were a hero for an hour and did an on purpose exposure... But the most important part is: what happened after that hour?"
— Ali Greymond (00:17)
"If you did [compulsions after the exposure], you actually made your OCD worse, not better."
— Ali Greymond (00:30)
"Try to have something to do after the exposure as well. It’s very important."
— Ali Greymond (01:49)

Timestamps for Key Segments

00:00 - Why after-exposure behavior is critical
00:38 - Deciding if you’re ready for exposure
00:52 - Creating a post-exposure game plan
01:10 - How to handle post-exposure thoughts
01:30 - The importance of staying busy
01:45 - Practical advice for avoiding rumination

Tone and Approach

Ali’s tone is direct, practical, and supportive. She maintains a sense of urgency about the need to properly address the “after” of exposures, while still encouraging and empathetic toward listeners. Her language is straightforward, accessible, and focused on actionable advice.

Takeaways for Listeners

The aftermath of an exposure is as important as the exposure itself.
Have a plan in place not to engage in compulsions or ruminations following exposure.
Know your limits—only attempt exposures you’re ready to handle post-event.
Keep yourself busy after exposures to help your mind move forward.
Consistently disregarding OCD-driven thoughts, especially after exposures, leads toward long-term, lasting recovery.

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Transcript2 lines

[00:01]
A
Now let's talk about on purpose exposures and how to do it correctly. So first of all, the one thing that most therapists miss is that the most important time is after an on purpose exposure. So, yes, you were a hero for an hour and you did an on purpose exposure. And that's usually where the therapists leave it. But the most important part is what happened after that hour? What happened the rest of the day? What happened the rest of the night? Did you spiral and do reassur behaviors because you're afraid how the on purpose exposure made you feel in the moment? Because if you did, you actually made your OCD worse and not better? Because what you taught your OCD is that this is very important and very relevant. So you need to be focused on what you are doing after. And if you feel that this on purpose exposure is too much and that you will spiral after, then maybe that's not the time to do this now because you're not ready. So let's say it's a doable on purpose exposure. You're certain that you're not going to react after. How do you do this? So before even approaching the on purpose exposure, you already have to have a game plan that when things get scary, when things get rough, you're not going to do compulsive behavior such as rumination. Figure it out, confess, check, whatever, you're not doing that, so you're gonna do whatever it is that you are doing like everybody else who doesn't have ocd. And then afterwards, when you're gonna get thoughts about it, when you will want to, let's say, replay the situation, you will choose not to do that. So that needs to be the mindset before you start an on purpose exposure. Then you go through it and then afterwards you retain the same mindset and then you stay busy throughout the day. Being busy is important. If you have nothing to do the rest of or it's a fairly passive day, it's a much more likelihood of you spiraling because your brain is not occupied with anything else. So try to have something to do after the exposure as well. It's very important.
[02:13]
B
I'm Ali Graymond. I'm an expert in OCD recovery because I've been working with clients for the last 20 years and I can tell you anybody can fully recover if you need help. The link is below.