Podcast Summary: OCD Recovery

Episode: OCD Recovery Tracking - Example Of Daily Recovery Tracking

Host: Ali Greymond
Date: October 6, 2025

Episode Overview

In this episode, Ali Greymond explains the process of daily OCD recovery tracking, focusing on how to use her Greymond Method—specifically within the context of the OCD Help app. She offers detailed guidance on tracking rumination and compulsions throughout the day, discusses why this awareness is critical for recovery, and provides actionable advice on setting daily goals to reduce OCD-driven behavior.

Key Discussion Points & Insights

1. Structure of Daily Tracking (00:00–00:44)

• Explanation of the Tracking Format:

  • The tracking chart includes dates, total daily rumination minutes, and breakdowns by specific time windows: Wake-up to 9am, 9–12pm, 12–3pm, 3–9pm, and 9pm–morning.

  • Each window tracks active minutes ruminated, as well as levels of OCD anxiety and life stress (00:04–00:41).

  • Life stress is tracked separately because it can impact OCD.

    “So your life stress, because sometimes that can impact your OCD, as you probably know.”
    —Ali Greymond, (00:41)

• Ease of Use:

  • Greymond stresses that these are approximate numbers; precision is less important than consistency (00:44–00:59).

    “This is approximate, you don't need to track super precise. This is just approximately how much do you think you ruminated?”
    —Ali Greymond, (00:44)

2. Applying the Daily Tracking Method (00:59–03:00)

• Setting Personal Rumination Goals:

  • Each time block presents an opportunity to check in, reflect, and set a target for maximum rumination. Example: “I won't ruminate more than five minutes” per period (00:59–01:30).

  • The focus is on intentional choices: making a conscious effort to resist engaging in rumination or compulsions.

    “You’re choosing not to do that. So you're already making better choices and those better choices will keep you moving forward towards the recovery.”
    —Ali Greymond, (01:14)

  • Repetition of these better choices throughout the day leads to anxiety reduction.

    “Continuously throughout the day, you are choosing not to feed OCD, which in turn drops the anxiety.”
    —Ali Greymond, (01:30)

3. Monitoring Compulsions and Avoidances (02:45–03:15)

• Beyond Rumination:

  • The tracking method isn’t limited to rumination but also applies to compulsions and avoidances.

  • For individuals whose OCD is more compulsion-driven than rumination-driven, they are encouraged to track compulsions as well.

    “If you are not just ruminating but you’re doing compulsions, or maybe you have just a compulsion problem ... then you would track the compulsions part as well.”
    —Ali Greymond, (02:58)

4. Call to Action (03:15)

• Greymond concludes by encouraging listeners to download the OCD Help app to implement this tracking method and begin their journey toward recovery.

Notable Quotes & Memorable Moments

• “So your life stress, because sometimes that can impact your OCD, as you probably know.”
  —Ali Greymond, (00:41)

• “This is approximate, you don't need to track super precise. This is just approximately how much do you think you ruminated?”
  —Ali Greymond, (00:44)

• “You're choosing not to do that. So you’re already making better choices and those better choices will keep you moving forward towards the recovery.”
  —Ali Greymond, (01:14)

• “Continuously throughout the day, you are choosing not to feed OCD, which in turn drops the anxiety.”
  —Ali Greymond, (01:30)

• “If you are not just ruminating but you’re doing compulsions, or maybe you have just a compulsion problem ... then you would track the compulsions part as well.”
  —Ali Greymond, (02:58)

Important Timestamps

• 00:00–00:44: Tracking overview and explanation of chart columns
• 00:44–00:59: Emphasis on approximate tracking
• 00:59–01:30: Application to daily life, setting goals, value of better choices
• 01:30–03:00: How intentional choices lead to less anxiety
• 02:45–03:15: Tracking compulsions and avoidances

Summary Table: Recovery Tracking Areas

| Column | What to Track | Notes | |-------------------------------|--------------------------------------------|------------------------------------------------------| | Date | The specific day being tracked | | | Total Minutes Ruminated | Total for the entire day | Estimate, not exact | | Wake-up to 9am | Rumination minutes in this period | Set goals for each window | | 9am–12pm | Rumination minutes in this period | | | 12pm–3pm | Rumination minutes in this period | | | 3pm–9pm | Rumination minutes in this period | | | 9pm–Morning | Rumination minutes in this period | | | Level of Anxiety (OCD) | Severity scale for each block | | | Level of Stress (Life Events) | Stress scale (non-OCD stressors) | External life events that may impact OCD | | Compulsions/Avoidances | Number/type of compulsions or avoidances | Track if relevant; focus on minimizing these actions |

Conclusion

Ali Greymond emphasizes the importance of mindful, consistent tracking to identify patterns, set manageable goals, and make daily progress toward OCD recovery. The app's tracking system offers an accessible, daily reminder to make healthier choices and break the cycle of rumination and compulsions, tailored for real life—not perfection.