OCD Daily Measures Sheet - dummies

OCD Daily Measures Sheet

If you hope to treat your OCD with CBT, you will need to be able to recognise a few things about your condition. Recording key symptoms of your OCD can help you in a number of ways:

  • A personalised measure of progress will give you important feedback on your recovery.

  • You can take a baseline of a week or two before you start your treatment to give you a point to measure your progress against.

  • Keeping a record of your avoidance and compulsions will help you keep a focus on what’s most important to change.

  • Knowing that you are recording the frequency of unhelpful behaviours will help motivate you to change.

As you work to take control of your OCD, you can use this sheet to monitor your progress and help keep yourself on track.

DATE: ___________

Please rate the following according to how you have done today:

  1. How many times today have I avoided something as a result of my OCD?

  2. What did I avoid?

  3. How many times have I tried to seek reassurance?

  4. How many ______________________________ (compulsion) have I done?

  5. Approximately how many hours did I spend engaging with my obsession today?

  6. What’s my degree of distress today (on a scale of 0 to 10, where 0 is no distress at all and 10 is the worst I’ve ever felt)?

Watch out for your OCD Demon that may be saying, “You’re not getting better quick enough. This process isn’t working, so there’s no point in doing this!” Don’t listen, fully commit and occasionally review your scores to see how your progress is coming along.