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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. Today, I want to talk to you about continuously showing up versus perfectionism. I think people with ocd, they, they can project perfectionism onto the recovery itself. That, let's say if you're doing tracking or if you're just trying to reduce, like saying, well, I didn't do good yesterday, it's all over, you know, I'm never gonna recover. But it really doesn't work like that. Every time you are faced with a trigger, with, with a, with an exposure, right? And, and I don't mean on purpose exposures. I mean your entire day most likely is an exposure, right? So every time you're faced with something, and it could be the same thought that you're being faced with over and over again, right? So every time it's how you try to react. So even if, let's say sometimes you didn't react correctly, you attempted to react correctly, and then sometimes, sometimes it just didn't turn out not to give you a free pass. But there is no perfectionism. You're learning something. You're literally learning the skill of disregarding. And it is like that. So you're learning it on a conscious level and trying to understand how it operates and why we're doing the. This, the way that we're doing it. But also you're teaching your brain to do this automatically on a subconscious level. So you're training your brain from that perspective as well. So it's all very difficult, you know, and all I want from you is to continuously show up. This is why we're doing the tracking is just reduced by whatever you can. All those time periods, just try to do a little bit better than the time period before, give it that push. And then it worked out. It worked out. And I can see this with clients all the time, that the further they go, the better they get at it. We can see this by the tracking, I mean, again, in the shorts and then the videos, I, I have a bunch of tracking examples from clients. And you can see that without perfectionism, with bad days, with setbacks, with all of that, but the trajectory, it becomes better. They are in fact, ruminating a lot less. And this is how people go from level 10 anxiety, level 9 anxiety, to level 2 anxiety in, in 30 days is because they're just showing up. Because some days are naturally can be more difficult. You could be more stressed. For women, it could be that time of the month, which spikes you even more. Sometimes the trigger is just too high and there was no chance that you were gonna react well to it. So it's all kinds. But just keep going. You will get there. I'm not saying this to, like, encourage you, but more so I'm telling you the reality of the situation because I've done this for 20 years with clients. Everybody who shows up day after day with the intent to recover does recover. But if you're not tracking at all, or if you're just kind of wishy washy about it, or if you're not making it your priority, then whatever, you don't make a priority. That's. Then you know, you don't get anywhere with it. So do the work, show up, push through. You will start to. I promise you, you will start to see results. And the results won't be linear. But if you compare week one to week two to week three with clients, my goal is to get them 25% better each week. Sometimes people are slower, sometimes people are faster. So it depends. And again, you can see examples of that, but that would be the goal, that you do 25% less behaviors this week than last week. But you can't get there if you're not even tracking right or if you're not even focused on it. So just keep showing up, keep doing the work. Keep showing up. You'll see results. I promise. Thank you for listening. If you have not subscribed, please subscribe. If you would like to do private coaching with me, please sign up for you have OCD.com I'll see you tomorrow.