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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 foreign. Let's take a look at two side by side examples of recovery versus I don't want to say non recovery but very maybe potential at some point recovery. Okay, so in the example on the left we can see from August 21st from the bottom. So the app moves the lines down as you fill it out. Right. So started August 21st. Well this example shows and the end was September 23rd. Right. So it's about a month. You could see that the total column, right, which is the level of the rumination is not really changing. So we have 155 minutes rumination. Like if you go from the bottom, 200 minutes termination 241, 70, 140, 105, 145. It's like some sort of bingo. I don't know that it's just a random number generator, you know what I mean where the person is not actually putting in the work and actively reducing, they're just kind logging the the day. Basically if the person keeps going like this, they will not recover. If you keep going like this you will not recover. Now let's take a look at the other example. So they started at actually higher numbers. So we can see 300 minutes rumination, 3204-853303-75390. Right. So much higher rumination numbers. But look how fast they they started to feel better. So their anxiety dropped to zero in the same space of time because they're actively reducing from the day before and 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. So that's what I want you to be doing. Don't log, reduce. And again, this, this just shows you that 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. Treat this app like a game. Like, okay, this was my morning numbers day one. This is going to be my morning numbers day two. And like this, little by little, you recover. And even if up to this point, you were like the person in the example, in the. On the left, the example, 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. It's literally, you can turn it around now if you start making better decisions. So 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. And again, we're not logging. We're using this as a tool to reduce. So this keeps you accountable, in check, on track to reduce to zero. And you could see if these people are able to reduce to zero or let's say reduced by 80, 90% in the course of the month in 30 days. Why can't you believe in yourself? Because this is your brain. I'm telling you, I've done recovery work with line for 20 years. Your brain is capable. It's. Are you going to put in the work and make this the day, like right now? Start download the OCD help app and start tracking.