Face a small trigger on purpose, then hold off the ritual and let the anxiety fall by itself. Start easy, build up week by week.
Strong evidenceSource: NICE guideline CG31: Obsessive-compulsive disorder and body dysmorphic disorder
All issues
Plan plus a professional recommendedAfter launchDRAFT
OCD (obsessive-compulsive disorder)
Intrusive thoughts are not a sign of who you are, and they are not your fault. The urge to check or put things right brings relief for a moment, then the loop starts again. The method with the strongest research behind it breaks that loop gently, one small step at a time.
This plan works best alongside support from a doctor or therapist. The app reminds you of that along the way.
Draft content. It has not been reviewed by our clinicians yet.
56-day plan15 to 30 minutes a dayWeekly check-in: OCI-R, an 18-question check for obsessions and compulsions
What helps
The steps in this plan come from these methods. Each one shows how strong the research behind it is.
Look at what the thought means to you, and test beliefs like "thinking it makes it more likely".
Strong evidenceSource: NICE guideline CG31: Obsessive-compulsive disorder and body dysmorphic disorder
Ask for reassurance less often, and agree with family how they can support you without answering every time.
Moderate evidenceSource: NICE guideline CG31: Obsessive-compulsive disorder and body dysmorphic disorder
Notice an intrusive thought as "just a thought" and carry on with what matters to you.
Moderate evidenceSource: Twohig et al. (2010), ACT for OCD, Journal of Consulting and Clinical Psychology
What the plan looks like
- Weeks 1 to 2
Map the loop
Log triggers, thoughts and rituals, and build your own ladder of small to bigger steps.
- Weeks 3 to 6
Climb the ladder
A short ERP practice each day, moving up a rung when a step feels manageable.
- Weeks 7 to 8
Make it last
Practise in everyday life, and plan for spikes so they don’t pull you back.
Optional faith track
If you choose a faith track, it is shaped with OCD in mind: one set prayer at a set time, never repeated prayers for reassurance, which can feed the loop. Intrusive thoughts are never treated as a sign of weak faith.
Questions people ask
Should I see a professional?
Yes, if you can. ERP works best with a trained therapist. The plan supports the practice between sessions, and it is a good place to start while you wait.
Won’t facing my fears make it worse?
You start with small steps you choose. Anxiety rises at first, then falls by itself. That is how the loop loosens.