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How To Properly Track Time??

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Hey guys! Just wanted to say I love you and your not in this alone. Nothing is wrong with you and your going to get through this!!! The fact that your even reading this is confirmation enough that you aren't "crazy" and your on the right track! 

I am in OCD recovery myself - I am doing A LOT better than I was a year ago but I still am not 100% and have setbacks. I however want to overcome this and I know that tracking the time is the only way. I am just having so much trouble understanding the concept: can someone please break it down to me in the simplest terms .: Maybe I am overthinking it but I don't fully understand how to track the time. If you guys can in any way explain it in a way that makes sense to you or that you feel I'd best understand id really appreciate it. 

I had the app and didn't really understand it either .. Thank you soooo much for any help anyone who is tracking or has tracked can help me out I'd really appreciate it. Let's be here for one another 🙂

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Guesstimate every three hours how much of it was spent doing all of your compulsions, including rumination. Rumination is problem solving. Like what am I in the mood for for dinner. Or omg did I find that child attractive?! I should check again to make sure I didn’t. Or did I really feel my hand moving towards that knife let me think... or why me. Why is this happening. Will I have these thoughts forever. Am I still horrified by that thought image urge sensation. How do I make this feeling go away. Do I actually have ocd. Maybe I should compare my ocd to someone else’s just to be sure. Did I lock the stove me try to remember... if I can just picture it... is this real arousal or just the groinal response I need to know for sure. Anything that begins with “what if”

rumination is a sneaky one so that’s the trap you’re most likely to fall into but you need to know what your spikes are (triggers) and what you do in response to them bc those are your compulsions and you want to cut all of that out. For rumination, it’s like a math problem, you just put the pencil down and walk away. Yea it will still remain unsolved, that’s the point. Yea not doing your compulsions will feel wrong and incomplete, that’s the point. Yes, ur uncertainty will go up. Guess what? That’s the point. No it won’t feel good we’re not trying to change your feelings. Just your behavior. 

at the end of the day before bed add up your time. Now tomorrow you will reduce. Say 5min every three hours. So if you ruminated 180min from 9-12 you will only allow yourself to do it 175. No more! And u do that every three hour period not just one. How will you know if you’re supposed to guesstimate? When you get spiked pick that moment and delay for 5min no matter what no matter how real it feels. And you do it again the next day. If five is easy do 10,20,30. Whatever is difficult for you. That’s important bc you have to retrain the brain that it doesn’t need to do anything to reach baseline again. And know that it will feel like it’s not working. In fact... it’s getting worse?! Yes. Normally about 2weeks but longer or shorter depending on the severity, and you. Worse is normal. Let it happen, embrace the uncertainty. Remember: change your behavior, not your feelings. Watch Ali’s recent video on common tracking errors too so you don’t fall into them. I hope this helps. 

and if you need ONE small bit of reassurance before diving into uncertainty watch Katie d’Ath’s video on YouTube: How to be more certain. She’s and ocd specialist and will explain why embracing uncertainty is the only option to defeating ocd. Best wishes. 

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Quote from Guest on February 1, 2021, 11:57 pm

Guesstimate every three hours how much of it was spent doing all of your compulsions, including rumination. Rumination is problem solving. Like what am I in the mood for for dinner. Or omg did I find that child attractive?! I should check again to make sure I didn’t. Or did I really feel my hand moving towards that knife let me think... or why me. Why is this happening. Will I have these thoughts forever. Am I still horrified by that thought image urge sensation. How do I make this feeling go away. Do I actually have ocd. Maybe I should compare my ocd to someone else’s just to be sure. Did I lock the stove me try to remember... if I can just picture it... is this real arousal or just the groinal response I need to know for sure. Anything that begins with “what if”

rumination is a sneaky one so that’s the trap you’re most likely to fall into but you need to know what your spikes are (triggers) and what you do in response to them bc those are your compulsions and you want to cut all of that out. For rumination, it’s like a math problem, you just put the pencil down and walk away. Yea it will still remain unsolved, that’s the point. Yea not doing your compulsions will feel wrong and incomplete, that’s the point. Yes, ur uncertainty will go up. Guess what? That’s the point. No it won’t feel good we’re not trying to change your feelings. Just your behavior. 

at the end of the day before bed add up your time. Now tomorrow you will reduce. Say 5min every three hours. So if you ruminated 180min from 9-12 you will only allow yourself to do it 175. No more! And u do that every three hour period not just one. How will you know if you’re supposed to guesstimate? When you get spiked pick that moment and delay for 5min no matter what no matter how real it feels. And you do it again the next day. If five is easy do 10,20,30. Whatever is difficult for you. That’s important bc you have to retrain the brain that it doesn’t need to do anything to reach baseline again. And know that it will feel like it’s not working. In fact... it’s getting worse?! Yes. Normally about 2weeks but longer or shorter depending on the severity, and you. Worse is normal. Let it happen, embrace the uncertainty. Remember: change your behavior, not your feelings. Watch Ali’s recent video on common tracking errors too so you don’t fall into them. I hope this helps. 

and if you need ONE small bit of reassurance before diving into uncertainty watch Katie d’Ath’s video on YouTube: How to be more certain. She’s and ocd specialist and will explain why embracing uncertainty is the only option to defeating ocd. Best wishes. 

Just to clarify when I say you do it again the next day I mean you reduce the time/amnt of compulsions again. Sorts say you did five minutes on day one. On day two you will do ten. Then fifteen. Until you reach 180mins and you are at zero. Keep yourself at zero as best as you can. If you can do more than five every three hours, DO.