Episode Overview

In this episode of the OCD Recovery podcast, host and recovery coach Ali Greymond discusses the dramatic reduction of OCD-related anxiety through the use of the Greymond Method and her OCD Help app. She shares a real-life example of a client who, by consistently tracking their rumination minutes, reduced daily rumination from 320 minutes to just 5—and brought their anxiety from a high 9 to zero—all within 30 days. The episode focuses on practical, motivational guidance for listeners on how structured tracking and self-accountability can catalyze real, measurable change in OCD recovery.

Key Discussion Points & Insights

The Power of Tracking (00:00–01:30)

• Ali introduces the Greymond Method’s emphasis on tracking rumination using the OCD Help app.
  • Example client began with 320 minutes of rumination per day (active mental engagement in OCD thoughts).
  • "We're counting approximately, without obsessing, without taking it to the next level. Just approximately, half, how many minutes did you ruminate in every time block?" (Ali Greymond, 00:09)
• Accountability and self-monitoring are central.
  • Lowering rumination is not about perfection, but about paying close, non-obsessive attention and striving for gradual reduction.
  • Progress is measured in daily and even smaller time blocks.

Concrete Results: From High Anxiety to Zero (01:31–02:10)

• By working consistently and responsibly tracking, the client reduced anxiety from 6–9 to zero within 30 days.
  • "Notice how high their anxiety was and how much it dropped. It went from 6, 7, and there's nines there. But let's say from the 6 to a 0 in 30 days." (Ali Greymond, 00:28)
• Ali underlines the rarity of such results: "Where are you going to get results like this?"

The Method’s Structure: Multiple "Do Overs" (02:11–02:45)

• The app divides the day into blocks, making each segment a fresh opportunity—failure in one block doesn't doom progress.
  • "Each time period you get a do over, you get a chance to fix it.... Just restart, regroup, do better." (Ali Greymond, 00:54)

Tracking vs. Logging: A Competitive, Self-Improvement Mindset (02:46–03:20)

• Ali clarifies: tracking is not just passive recording ("logging")—it's about competing with yourself to actively reduce numbers.
  • "You're not here to just record the numbers. It's a game that you're playing where little by little you're reducing the numbers. You're competing against yourself..." (Ali Greymond, 01:12)
• Instructions are integrated into the app, making the method accessible.

Universal Potential for Recovery (03:21–End)

• Ali’s signature encouragement: This success is achievable for anyone—it's about committing to the process, not about having unique circumstances.
  • "If these people can do it, why can't you? Their situation is not different than yours. They just really did the work." (Ali Greymond, 01:36)
• Urges listeners to commit to 30 days of structured tracking to see personal transformation.

Notable Quotes & Memorable Moments

• On tracking accurately without obsession:

  "We're counting approximately, without obsessing, without taking it to the next level."
  (Ali Greymond, 00:09)

• On the app's unique effectiveness:

  "Where are you going to get results like this? I'm telling you, I've been talking about tracking since forever because it works."
  (Ali Greymond, 00:30)

• On progress through time blocks:

  "Each time period you get a do over, you get a chance to fix it."
  (Ali Greymond, 00:54)

• On the attitude toward tracking:

  "It's a game that you're playing where little by little you're reducing the numbers. You're competing against yourself to get the numbers down compared to the previous time period, compared to the previous day."
  (Ali Greymond, 01:14)

• On universal potential:

  "If these people can do it, why can't you? Their situation is not different than yours. They just really did the work."
  (Ali Greymond, 01:36)

Segment Timestamps

• 00:00—Introduction to the Greymond Method and tracking process
• 00:09—How to count rumination minutes
• 00:25—Client's progress: anxiety levels and rumination drop
• 00:54—Emphasis on fresh starts with each time block
• 01:12—Tracking as self-competition, not mere logging
• 01:36—Encouragement: “If these people can do it, why can't you?”
• End—Call to action: Try 30 days with the OCD Help app

Conclusion

Ali Greymond delivers an assertive yet compassionate call to action: OCD recovery is possible if you commit to structured, mindful tracking and self-accountability. By breaking the day into manageable segments and viewing recovery as an active, competitive process against one’s own previous records, even profound reductions in rumination and anxiety are achievable within a month. Her message is clear—track, adjust, try again, and watch the numbers (and anxiety) fall.