OCD Recovery Short - Your OCD Recovery Trajectory

Host: Ali Greymond
Date: November 29, 2025

Overview

In this concise episode, OCD recovery coach Ali Greymond addresses a common misunderstanding about the OCD recovery process: the belief that deliberate, scheduled exposures alone are sufficient. Drawing from her personal and professional experience, Ali emphasizes the need for continuous daily effort, not just isolated sessions, to achieve lasting OCD recovery.

Key Discussion Points & Insights

The Flaw in Once-a-Day Exposure Approaches

• Ali Greymond challenges the effectiveness of structured, infrequent exposures
  Ali cautions listeners who rely only on intentional exposures (such as once or twice a day exercises), emphasizing that this strategy is fundamentally insufficient for true recovery.
  • “If your OCD recovery trajectory depends entirely on once a day or twice a day on purpose exposures, I will tell you you will never recover that way because all day long you are ruminating.” [00:00]

The True Components of OCD Maintenance

• Three main factors perpetuate OCD:
  • “OCD's basic recovery is rumination plus compulsions plus avoidances equals your current level of OCD and your current level of anxiety." [00:17]
  • Ali clearly lays out the equation that keeps people stuck—constant rumination, compulsions, and avoidances are the combined behaviors fueling continual anxiety and symptoms.

The Importance of All-Day Effort

• Change must be ongoing, not episodic
  • Ali stresses that only targeting OCD in brief, isolated moments is ineffective:
    • “You need to eliminate behaviors all day long, not just once a day, not just for an hour. If you just do it for an hour, you will never recover. You need to put effort in all day.” [00:27]
  • The biggest shift in recovery happens, she insists, when a person commits to monitoring and correcting their OCD responses throughout their daily routine, rather than limiting their efforts to scheduled exposures.

Practical Guidance & Tools

• Tracking progress for better accountability
  • Ali recommends using tracking tools to monitor behaviors in real-time.
    • “Download the OCD Help app and start tracking.” [00:39]
  • She encourages listeners to take advantage of available resources to make consistent progress.

Memorable Quotes and Timestamps

• “If your OCD recovery trajectory depends entirely on once a day or twice a day on purpose exposures, I will tell you you will never recover that way because all day long you are ruminating.” — Ali Greymond [00:00]
• “OCD's basic recovery is rumination plus compulsions plus avoidances equals your current level of OCD and your current level of anxiety.” — Ali Greymond [00:17]
• “You need to eliminate behaviors all day long, not just once a day, not just for an hour. If you just do it for an hour, you will never recover. You need to put effort in all day.” — Ali Greymond [00:27]
• “Download the OCD Help app and start tracking.” — Ali Greymond [00:39]

Important Segment Timestamps

| Timestamp | Segment / Insight | |-----------|---------------------------------------------------------------------| | 00:00 | Critique of scheduled-only exposures and the problem of rumination | | 00:17 | Explanation of the OCD equation (rumination + compulsions + avoidances) | | 00:27 | Emphasis on needing all-day effort for recovery | | 00:39 | Suggestion to use tracking app for progress |

Conclusion

Ali Greymond’s brief yet impactful message in this episode centers on the need for continuous daily commitment in OCD recovery, beyond just isolated exposure exercises. Comprehensive progress relies on the constant reduction of ruminations, compulsions, and avoidances—and leveraging tracking tools can substantially support this process. Her approach encourages listeners to shift from sporadic to persistent effort in their journey toward recovery.