This is not going to be easy
So this is what my neurologist wants me to start working on every day
🧠 COMMON OBSESSIONS
“The house has to be cleaned perfectly or something bad might happen.”
“I can’t relax until I’m sure everything is ‘just right.’”
“If I don’t clean this now, I’ll forget or regret it later.”
“What if I didn’t finish that task the right way?”
🔁 COMMON COMPULSIONS
Re-cleaning the same area multiple times.
Mentally reviewing cleaning steps.
Excessive planning before or after cleaning.
Avoiding tasks for fear of “doing them wrong.”
Seeking reassurance that it’s clean/organized “enough.”
🧱 SAMPLE ERP HIERARCHY – Overthinking + Cleaning OCD
Rank Exposure Avoid This Compulsion SUDS (0–10)
1 Make bed once, even if it's not perfectly smooth Don’t fix wrinkles
2 Wipe a counter just once, then walk away Don’t check it again
3 Leave dishes in sink for an hour Don’t mentally justify or recheck
4 Sweep without vacuuming afterward Don’t redo the floor
5 Fold laundry with mismatched corners Don’t re-fold
6 Skip cleaning one room for the day Don’t make up for it later
7 Allow clutter on coffee table for 24 hrs Don’t tidy
8 Don’t clean anything after a meal Don’t seek reassurance or over-plan
9 Let someone else clean, even if “wrong” Don’t redo it later 1
📅 DAILY ERP SCHEDULE (for this theme)
🌅 Morning (15–30 min)
Mindfulness Prep (5 min): Breathe and remind yourself, “I will do things imperfectly today on purpose.”
Planned Exposure #1: Do something out of your cleaning routine (like fold towels sloppily) and leave it that way.
Record your distress level before and after.
🕛 Midday (10–15 min)
Brief Check-In: Write down any intrusive cleaning/overthinking urges and what you resisted.
Mini-Exposure: Try skipping or delaying a compulsive task (like don’t wipe kitchen counters after lunch).
🌆 Afternoon (15–30 min)
Planned Exposure #2: Pick one task from the hierarchy that feels like a 5–6. (Ex: Leave clutter out, or sweep without vacuuming.)
Sit with the discomfort and let it fade naturally.
Do not fix it later — this is the hardest but most important part.
🌙 Evening (10 min)
Reflection Journal:
What did you resist today?
How long did the anxiety last?
Did you notice it fades without giving in?
✅ Tips for Overthinkers:
Practice saying: “I’m allowed to do this imperfectly.”
Delay compulsions — tell yourself, “I’ll wait 10 minutes before I act.”
Repetition is key — the brain learns over time that the feared consequence doesn’t happen
🧠 COMMON OBSESSIONS
“The house has to be cleaned perfectly or something bad might happen.”
“I can’t relax until I’m sure everything is ‘just right.’”
“If I don’t clean this now, I’ll forget or regret it later.”
“What if I didn’t finish that task the right way?”
🔁 COMMON COMPULSIONS
Re-cleaning the same area multiple times.
Mentally reviewing cleaning steps.
Excessive planning before or after cleaning.
Avoiding tasks for fear of “doing them wrong.”
Seeking reassurance that it’s clean/organized “enough.”
🧱 SAMPLE ERP HIERARCHY – Overthinking + Cleaning OCD
Rank Exposure Avoid This Compulsion SUDS (0–10)
1 Make bed once, even if it's not perfectly smooth Don’t fix wrinkles
2 Wipe a counter just once, then walk away Don’t check it again
3 Leave dishes in sink for an hour Don’t mentally justify or recheck
4 Sweep without vacuuming afterward Don’t redo the floor
5 Fold laundry with mismatched corners Don’t re-fold
6 Skip cleaning one room for the day Don’t make up for it later
7 Allow clutter on coffee table for 24 hrs Don’t tidy
8 Don’t clean anything after a meal Don’t seek reassurance or over-plan
9 Let someone else clean, even if “wrong” Don’t redo it later 1
📅 DAILY ERP SCHEDULE (for this theme)
🌅 Morning (15–30 min)
Mindfulness Prep (5 min): Breathe and remind yourself, “I will do things imperfectly today on purpose.”
Planned Exposure #1: Do something out of your cleaning routine (like fold towels sloppily) and leave it that way.
Record your distress level before and after.
🕛 Midday (10–15 min)
Brief Check-In: Write down any intrusive cleaning/overthinking urges and what you resisted.
Mini-Exposure: Try skipping or delaying a compulsive task (like don’t wipe kitchen counters after lunch).
🌆 Afternoon (15–30 min)
Planned Exposure #2: Pick one task from the hierarchy that feels like a 5–6. (Ex: Leave clutter out, or sweep without vacuuming.)
Sit with the discomfort and let it fade naturally.
Do not fix it later — this is the hardest but most important part.
🌙 Evening (10 min)
Reflection Journal:
What did you resist today?
How long did the anxiety last?
Did you notice it fades without giving in?
✅ Tips for Overthinkers:
Practice saying: “I’m allowed to do this imperfectly.”
Delay compulsions — tell yourself, “I’ll wait 10 minutes before I act.”
Repetition is key — the brain learns over time that the feared consequence doesn’t happen
