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Let's take a look at the recovery process using the Grayman method from the OCD Help app before we start. Quick tracking overview. So you see in front of you on the screen, the numbers in red represent minutes ruminated. So first column is date, second is total total minutes ruminated for the day. Third column, W to 9 is wake up to 9am so from when you wake up to 9am, how many minutes approximately you ruminated? This is active rumination, then 9 to 12, 12 to 3, 3 to 9 and 9 till M, 9 till morning. Again your minutes of rumination, then level of anxiety. This is OCD anxiety and level of stress. We're counting the stress outside of ocd, so your life stress because sometimes that can impact your ocd, as you probably know. So this is approximate, you don't need to track super precise. This is just approximately how much do you think you ruminated? A common question is if I track, how fast will I actually recover? And if you look at this example, this is a real person, right? So if you look, they started August 18th, 320 minutes rumination, level six anxiety by September 17th. So less, well, pretty much 30 day, less than 30 days, level zero anxiety. So from level six anxiety to level zero anxiety in less than about 30 days, that's how fast your brain is capable of recovery. And I don't like to say the word recovery in this context because the brain takes a lot longer to heal. But you will feel fully recovered. And at that point when you get to zero, it's maintaining zeros for a few months until the brain fully adjusts. But it might, you know, I mean on scans and things like that, right? It takes obviously longer. But if you go by the feeling, you will feel fully recovered in 30 days if you do the work. So if these people are doing it, you are capable that you're not less capable than these people that I give examples in. So it's just about doing the work and every day reducing rumination from the previous day. If you're doing compulsions a little less for each time period that that's why I put it in columns like this. So then you can see one under the other. So it's easy for you to see if you are doing good or messing. And then your biggest tell if you're doing good or not is the level of anxiety. If the level of anxiety is dropping, then you're on the right track. Download the OCD help app and start tracking.