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Let's take a look at the recovery process using the Grayman method from the OCD Help app. And before we start, just a quick overview. You've seen this in other videos as well, as well as the full instructions are in the app. But just to give you a quick overview of what you're looking at here. So the numbers in red are minutes ruminated. That's why it's under the rumination column, as you can see at the top. So total minutes ruminated, second column, third column, W to 9, wake up to 9am, 9 to 12, 12 to 3, 3 to 6, 6 to 9 and 9 till morning. So minutes ruminated in each one of those time periods. The last two columns are Level of anxiety and level of stress. Anxiety is about the actual ocd. Stress is more real life because sometimes when you have more stress in real life, that affects the ocd. So it just gives us a full overview of the situation. So you could see when the numbers were higher, the person's anxiety was higher. As the numbers, total numbers, total minutes, right, for the day are dropping, the anxiety is dropping. What I want you to take a look at specifically is when their anxiety is at zero, they still have a few minutes of rumination in each time period, which means they are not cured. The second that you feel you have zero anxiety, you're not cured in that second. It's very important that you continue to track because if you look at this tracking, let's say, for example, if the person in this situation experiences a high stress situation, it is very likely that they will fall back into OCD because they just came out of it. But if they're tracking over, let's say, the next few months, they are aware of not ruminating, they're focused on not ruminating. As life goes as it goes and they're dealing with stressors and unexpected situations are coming up. They're not falling down because they're on top of it, versus if you drop the tracking the second you start to feel good, it's a high chance that you can fall into something given life stress or unexpected trigger or whatever. So again, the moral of the story here is the second you hit zeros in your level of anxiety is not the second that you throw tracking out the window. You need to still continue to focus for I would say at the very least, I would do a month. At the very least, if you want to be super secure that OCD will not come back, I would do three months, even four months. And it's not that difficult at that point because you're at zero anxiety anyway. So you're just maintaining the zeros. Basically being aware that, like, if you say again, you have an expected trigger or a stressor, that you don't fall back down into behaviors because you are tracking. That's all that you're really doing. It doesn't take a lot of time or effort. It's more maintaining your new level of how your brain is processing information. So, because before your brain was used to fight or flight, and it was trying to maintain the level of fight or flight by bringing you this thought or that thought or this trigger, that trigger. Now that you put your brain into a calmer state when you're starting to register zero level of anxiety, you need to keep it in that state to cement this progress. And that's what we're trying to do here. And these results, I mean, with my clients. This is why I tell you guys over and over again, track your rumination, track and reduce. Of course, logging will not help you. You need to be actively reducing. Treat this app like a game. Where. Okay, day one, this is what I ruminated. And again, this is all very approximate. We're not tracking individual microseconds or anything like that. The level of tracking should be like, if you're leaving the house and you're like, oh, I gotta leave in five minutes, you know what that five minutes feels like? That's the level of your accuracy. So approximately how minutes did you ruminate? If I ask you right now, how many minutes did you ruminate in the last three hours? Right, you can tell me approximately, maybe 30 minutes, let's say, right, okay, put down 30 minutes. Go on with the day. This works because you play it like a game. You constantly reduce, and you'll get to the point where it's zero. I mean, I've done it with clients for the last. How many years? If the person does the work, it doesn't. This does not fail. I'm like, I'm telling you, there's no way you can reduce the minutes and not recover. Because your OCD depends on you. Because not reducing the minutes. Because at the end of the day, the formula for OCD is rumination plus compulsions plus avoidances equals your level of OCD and your level of anxiety. If you get rid of rumination, compulsions, and avoidances by little, by little, reducing it, there is no ocd. You cannot have OCD without these three things or some combination of these three things. So all you have to do is get these numbers down. Even if you're reducing by one minute and you're tracking and you're accountable for that minute, you will get to zero. But again, the moral of this video is the second you get to zero, don't drop it. Cement it. Cement the progress. Download the OCD help app and start tracking.