After you’ve been tricked by OCD have you ever said, “I forgot to use my tools. I forgot I even had tools!” Well, never forget again! Here’s an amazing “To DO List” to help you remember what to do!
√ Be Super Better Every Day
When you wake up in the morning, do you have a plan? Make sure you set a daily goal to DEFY OCD. Everyday is April Fool’s Day with OCD. You must be prepared for the tricks! You can’t afford to drift. As soon as your feet hit the floor know what you’ll do today to defy OCD.
√ Don’t Have to Feel Determined to Be Determined
It’s hard work to get better every day. How will you muster all your effort? Put one foot in front of the other whether you want to or not. Get mad at OCD if you have to. Enough is enough!!! Be strong, motivated and optimistic even when facing obstacles. Stick to the plan no matter what! The quality of your life is only as good as your stick-to-it-ive-ness.
√ Keep Score
How are you doing with Exposures? Are you resisting compulsions? Keep track of your progress. Are you building momentum and taking on harder challenges each day? Who’s getting the most points: You or OCD? Tally up the score at the end of the day. You don’t have to win every battle but you do have to win the day.
√ Positivity & Gratitude
Are you doing a good job of managing your emotions from negative to positive? In the face of adversity, ask “What does this make possible?” This means focusing on blessings and appreciating others. Gratitude is the great sanitizer!
√Fuel and Fitness
Are you making your brain a lean mean fighting machine through exercise, rest and healthy eating? Are you pushing yourself but making sure you properly recharge? Sleeping too much is too much recovery. Always seek a balance between chaos and rigidity when it comes to eating, sleeping and exercising.
√Focus is a Choice
What are you paying attention to? Are you laser focused on what you’re fighting for or what you’re afraid of? Are you exercising your focus muscles with meditation or mindfulness exercises? Have you tried juggling, playing an instrument or coloring?
√Are you driven by your values?
What are you fighting for? How do you remind yourself of why you’re working so hard to defy OCD. Have you made a collage or written a script that reflects your hopes and dreams? Are you going to let OCD rob you of “first times?” What’s more important—family or OCD? What is it that you value and let those values drive your behavior.
Do you accept the anxiety and agree the goal is to tolerate anxiety not get rid of it? When you’re triggered and getting anxious do you say, “Good. There’s my anxiety. I want this so I can practice tolerating it.” -OR- When you get triggered do you start analyzing the content until you’re blue in the face? Let go or be dragged.
√Put OCD in the Corner!
Don’t have a back-n-forth conversation with OCD. Don’t answer one more question. As soon as you ask “WHY” or “WHAT” STOP!!! You’re about to go down the rabbit hole. “What if…” “What does this thought mean?” “What if I’m a bad person?” “Why does this feel like…” IT’S OCD! Don’t converse with it! The first question you answer will lead to months of never-ending questions. You’ll get stuck in the hamster wheel. Say, “It’s not up for discussion!” “End of discussion OCD!” “You’re in the corner. I see you but I’m not discussing this with you!”
√Here and Now
There are three doors: Yesterday, Today and Tomorrow. Which door does your thought belong behind? Rewinding and replaying memories belong in yesterday’s door. Whatever happened has already happened. There’s nothing to do about it today. If it’s a worry about what could happen, it hasn’t happened yet so it goes behind tomorrow’s door. When tomorrow comes, ask again what door does that worry go behind. The only thought that needs your attention is a thought that requires action in the next 30-60 minutes. Action meaning tasks to be completed. Tasks that are constructive and healthy.
√Stop Wishing and Cancel the Pity Party
“It’s not fair. Why me?” “Nobody understands.” “I’m different.” “I wish I didn’t have OCD.” “I just wish I could be normal—like everybody else.” The more you wish the more you suffer.
The smaller your world becomes the bigger OCD gets. Don’t isolate. Don’t call in sick. Don’t cancel plans with friends. Keep on keeping on. Create plenty of space between you and OCD. Alone in your home is very close quarters for you and OCD. Take OCD out into the world with you—invite it to join you! But, be in the world.
Don’t give up your power ever again. Use this “To DO List” on a daily basis to be proactive and stay one step ahead of OCD. It truly is possible to outwit, outsmart and outplay OCD. Stay alert and use this “To DO List!”