Episode Overview

Title: OCD Recovery Tracking: 2 Tracking Examples
Host: Ali Greymond
Date: October 4, 2025

In this episode, Ali Greymond discusses the importance of tracking rumination as part of the OCD recovery process. Using the Greymond Method and practical examples from the OCD Help App, Ali illustrates how effective self-monitoring and daily reduction of rumination can dramatically impact recovery. She contrasts two anonymous client tracking logs—one that shows no progress and another that demonstrates substantial improvement—offering listeners concrete, actionable advice for turning their own tracking data into real recovery.

Key Discussion Points & Insights

1. Tracking Framework Overview

Ali begins by explaining the OCD Help app’s tracking system:

• Columns explained:
  • Date
  • Total daily rumination minutes
  • Rumination by time blocks (Wake to 9am, 9–12, 12–3, 3–9, 9pm–morning)
  • OCD anxiety level
  • Life stress level (non-OCD related)
• Practical advice:
  • Estimates are sufficient; “You don’t need to track super precise. This is just approximately how much do you think you ruminated.” (00:55)

2. Example One: Stagnant Tracking Pattern

Ali presents the first tracked example:

• Observation: The total rumination minutes per day fluctuate but show no steady reduction.
  • Example numbers: “155 minutes… 200 minutes… 140… 105… 145. It’s like some sort of bingo.” (01:44)
• Cause: The person is simply logging, not actively trying to reduce rumination.
• Impact: Recovery stalls when numbers stay stagnant; passivity prevents improvement.
• Ali’s advice: “If you keep going like this, you will not recover.” (02:15)

3. Example Two: Active Reduction & Progress

The second tracking example demonstrates a successful approach:

• Starting point: Higher rumination numbers (e.g., “300 minutes, 320, 485…” (02:32))
• Rapid improvement: Anxiety levels dropped to zero within a similar timeframe as the first example.
• Key difference: The person “actively reducing from the day before. Not every day is a success. Not every day they managed to reduce from the day before. But more so than not, they’re reducing.” (03:03)
• Actionability: “That’s what I want you to be doing. Don’t log, reduce.” (03:19)

4. Psychology Behind Tracking and Recovery

• “It doesn’t matter where you start. It matters that every day you’re doing a little bit better than the day before. Play it like a game.” (03:35)
• Tracking should not be a “passive” record; it should fuel daily incremental challenges.
• “You can turn it around anytime. Starting this time period, this very time period, you can turn it around. You don’t have to wait for some magic future.” (04:03)

5. Taking Immediate Action

• Everyone has agency:
  “A thought comes in, automatic trigger, right? But what do you do now? Do you ruminate? Do you take it seriously? Or do you choose to disregard? You still have a choice of how you’re handling it.” (04:26)
• Purpose of the app: To keep you accountable and on track to reduce rumination, not just to record data.
• Encouragement:
  “If these people are able to reduce to zero, or let’s say reduce by 80, 90% in the course of a month, in 30 days, why can’t you believe in yourself? Because this is your brain… Your brain is capable.” (05:03)
• Call to action: “Start. Download the OCD Help app and start tracking.” (05:34)

Notable Quotes & Memorable Moments

• “If you keep going like this, you will not recover.”
  — Ali Greymond, 02:15
• “You don’t need to track super precise. This is just approximately how much do you think you ruminated.”
  — Ali Greymond, 00:55
• “Don’t log, reduce.”
  — Ali Greymond, 03:19
• “It doesn’t matter where you start. It matters that every day you’re doing a little bit better than the day before. Play it like a game.”
  — Ali Greymond, 03:35
• “You can turn it around anytime… You don’t have to wait for some magic future. It’s literally, you can turn it around now if you start making better decisions.”
  — Ali Greymond, 04:03
• “Because this is your brain… Your brain is capable. It’s: Are you going to put in the work and make this the day, like right now?”
  — Ali Greymond, 05:03

Important Timestamps

| Timestamp | Segment | |-----------|--------------------------------------------------------------------------------------------| | 00:00 | Overview of the tracking columns and their purpose in OCD recovery | | 01:44 | Example 1: Stagnant tracking and why lack of reduction prevents recovery | | 02:32 | Example 2: Higher rumination number but rapid improvement due to active reduction | | 03:19 | Ali’s core message: “Don’t log, reduce” | | 03:35 | Motivation: Emphasizing progress and gamifying reductions | | 04:03 | Empowerment: “You can turn it around anytime.” | | 04:26 | Choosing how to respond to triggers | | 05:03 | Belief in personal capability; call to immediate action | | 05:34 | Final call to start today |

Flow & Tone

Ali’s tone is practical, motivating, and empathetic, rooted in both her extensive coaching experience and personal journey with OCD. She focuses on empowerment and practical, daily actions rather than perfection or passive observation. The language is direct, encouraging, and supportive—providing hope for listeners at any stage in their recovery.

This episode provides a clear, compassionate roadmap for using tracking as a powerful tool to fuel OCD recovery—reminding listeners that consistent, incremental reduction (not just record-keeping) is the key to success.