OCD Recovery: Understanding Basic OCD Algorithm

Host: Ali Greymond
Date: October 31, 2025

Episode Overview

In this episode, Ali Greymond breaks down the fundamental "OCD Algorithm" — the formula at the heart of her recovery method. She emphasizes that understanding and applying this simple formula is the foundation of overcoming obsessive-compulsive disorder (OCD). The episode is direct and motivational, focusing on personal accountability, the mechanics of OCD maintenance, and actionable steps for self-tracking and reduction of OCD behaviors.

Key Discussion Points & Insights

1. The Basic OCD Algorithm (00:14)

• Ali introduces the core recovery formula:
  • "Your rumination plus your compulsions plus your avoidances equals your current level of OCD and your current level of anxiety."
• This formula is the "base of everything" in OCD recovery — like a mathematical principle you should remember constantly.

2. Personal Accountability (01:03)

• Recovery is dependent on your actions:
  • "It's what you are doing that's continuing to have OCD in your life."
• The host emphasizes that OCD persists as long as you feed it with:
  • Rumination (mental reviewing)
  • Compulsions (physical or mental rituals)
  • Avoidances (evading triggers)
• Memorable quote:
  • "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." (02:10)

3. Tracking and Measurement (01:25)

• Importance of tracking behaviors:
  • Ali discusses using daily tracking to identify progress and reduction in symptoms.
  • Example: If you drop rumination by 50%, anxiety also drops by 50% — "what you feed is how much it grows".
• "If you don't even know how many compulsions you've done, how can you possibly reduce?" (04:01)

4. The Necessity of Response Prevention (02:20)

• Taking ownership is a key therapy principle known as "response prevention".
• No instant recovery:
  • "You're not going to reduce all in one day. I've never in 20 years seen it be reduced to zero all in one day...but it's a reduction." (03:00)
• Recovery is gradual:
  • By reducing behaviors (rumination and compulsions), day by day, real change happens.

5. Progress through Active Effort (04:00)

• Daily improvement:
  • "You should definitely be every day trying to be better than the previous day."
• Tracking leads to measurable goals:
  • "Reduce by 25% each week. You'll get to 100%."
• Behavioral extinction:
  • "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." (05:21)

6. Motivation and Belief in Recovery (05:30)

• Trust the process:
  • "Trust the formula. Do the recovery work. It works. I mean, you see results."
• Recovery is possible for everyone:
  • "Your brain is capable, but with work—not through magic." (05:55)

Notable Quotes & Memorable Moments

• Ali Greymond (01:50):
  "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."

• Ali Greymond (02:35):
  "Because it's in your complete control, you're the captain of the ship, you can also not do this."

• Ali Greymond (05:21):
  "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."

• Ali Greymond (05:55):
  "Your brain is capable, but with work, not through magic."

Timestamps for Important Segments

• 00:14 — The Basic OCD Algorithm explained
• 01:03 — Ownership and personal responsibility
• 01:25 — Tracking: why and how it works
• 02:20 — Response prevention and gradual progress
• 04:00 — Measuring daily progress and actionable targets
• 05:21 — The principle behind breaking OCD maintenance
• 05:55 — Encouragement and final motivational remarks

Tone and Style

Ali Greymond's language is direct, motivating, and rooted in both professional expertise and personal experience. She combines tough love ("You are doing this.") with encouragement and pragmatic advice, maintaining a conversational and supportive tone throughout the episode.

Summary Takeaway:
Ali Greymond demystifies OCD recovery by presenting a straightforward, actionable algorithm. Her message is: OCD persists through your engagement with rumination, compulsions, and avoidance, but by systematically reducing these behaviors (and tracking them), you reclaim control and can fully recover. Active participation and persistence are essential—the formula works, but not without real effort.