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Ali. I'm Ali Graymond. I'm an expert in OCD recovery because for the last 19 years, I've been helping people fully recover from OCD. If you would like to do personal coaching with me, all the information is on younhubocd.com you can sign up from there. A common thing people say when it comes to their recovery is they'll say, but this OCD thought is different. This OCD thought in is unlike any OCD thought I've ever had. And I need to solve it immediately. I need to figure it out. This is the one. This is the one I need to figure out. I am here to tell you this is not the one. This is the same one as the last one, as the one before that, and as the one that's coming tomorrow and the next day. And the reason why you're going to keep having these thoughts is because you're doing exactly this behavior. It's the behavior that drives the condition ocd. You know, this is the fact that you have to admit to yourself is OCD cannot exist without rumination, compulsions and avoidances. And you are the one who is doing rumination, compulsions and avoidances. So without you actively participating, OCD cannot exist in you. It can only exist in you with your active participation. So by buying into the fact that, or not the fact, but what you feel is the fact that the start is different, you are feeding the condition, the very condition that you're trying to get rid of. So this is the time where you stand up for yourself and you say, no, the thought is not different. I will not ruminate. I will hopefully track my rumination and reduce it with an intent of reduction and little by little, get it down, because that's what I need to do to fix this. It's the, the one thing about OCD is it's not happening outside of your control. You're just controlling it in a bad way. But you are the machine that's driving it. So because you really, underneath all of this, you are the one driving it. You can also stop driving it. And this is why, again, we do the tracking. This is why one off exposures once a day for an hour is not enough. Because all day long you are doing behaviors that feed the disorder. So, so all day long you need to be on top of it for the next little while to not do the behaviors. And it, it, it feels like, oh, it's going to take so much time. No, actually it's going to save you time because instead of doing rumination and compulsions, repetitive physical behaviors or sitting on chat, GPT or Reddit all day. You're actually going to get stuff done by refusing by being accountable, right? So little by little focus and start getting it down. This thought is not different. This is just thought number 1 million and you don't need to feed it, choose not to feed it anymore. Going starting from here. Thank you for listening. If you have not subscribed, please subscribe. If you would like to do private coaching with me, please sign up through youhaveocd. Com. I'll see you tomorrow.