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Ali. 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 youhubocd.com you can sign up from there. Let's review the basic OCD formula. So I want you to understand this, like, two plus two equals four. This is the base of everything that we're doing here. Your rumination plus your compulsions plus your avoidances equals your current level of OCD and your current level of anxiety. So you need to wake up with this idea, go to bed with this idea, live your entire day with this idea, because it's what you are doing that's continuing to have OCD in your life. And with the tracking. I have tracking examples in the videos, right? With the tracking examples, you can literally see this. The person dropped rumination by 50%. Anxiety dropped by 50%. They dropped by 70%. The anxiety dropped by 70%. Maybe a few days later, what you feed it is how much it grows. So every time you're like, oh, but I just want to check. I just want to figure out. I just need to do this one more compulsion. You have to really understand what you are doing here, that you are doing damage to your recovery. So if you're the one crying about how bad your life is, how bad your OCD is, then you can't be the one who's also making it bad. It's not happening outside of you. You are doing this. You're feeding it through rumination. You're feeding it, it's growing. You are doing this. And because it's in your complete control, you're the captain of the ship. You can also not do this, meaning response, prevention. So it's that taking ownership and taking accountability and saying, I understand how OCD operates. I know what I need to do, and I need to reduce the behaviors. It's not. You're not going to reduce all in one dates. I've never in 20 years seen it be reduced to zero all in one day. I guess sometimes as a fluke will. It will happen, but. But not as you know, the person just changed their mind and they've never done a compulsion. Again, not like that, but it's a reduction. So again, this is where the tracking comes up. You need to be actively reducing the behaviors. Rumination, behaviors, compulsions, behaviors. Avoidances. Avoidances is a little bit different, but rumination and compulsions, you should definitely be every day trying to be better than the previous day. And the only way you can do this is through tracking. Because if you don't even know how many compulsions you've done, how can you possibly reduce or how much you've approximately ruminated that but it feels like I'm doing less or it feels like I'm doing more. It's kind of like written on sand. It's not really, you know, you need to actually have that number and reduce by 25% each week. You'll get to 100%. And your OCD cannot survive without you doing the behaviors. It needs you to continue to do the behaviors. So if you're not doing the behaviors, it's gone poof. So again, trust the formula. Do the recovery work. It works. I mean, you see results. I, you know, I have so many videos of showing results, client testimonials, all of it. You can do this. Your brain is capable, but with work, not. Not through magic. Thank you for listening. If you have not subscribed, please subscribe. If you would like to do private coaching with me, please sign up through you have ocd dot com. I'll see you tomorrow.