Map your OCD loop

Map one recent trigger, the doubt and discomfort, what you did visibly or silently, and what happened now and later.

Watch the lesson, then use the completed example on the worksheet before filling in your own page. Your example can concern checking, washing, intrusive thoughts, relationships, morality or another OCD theme. Follow the ordinary safety, medical, consent, legal and safeguarding rules that genuinely apply to your situation.

Try it with your own example

Read Sam’s completed map on page one, then use the matching blank page for one recent moment. Include a silent response such as replaying, comparing or testing feelings if it occurred. A rough account is enough. Stop if mapping turns into a perfect memory reconstruction.

Transfer it to your life: For your own theme, name the situation, the doubt, the visible or mental response, and its immediate and later effect.

Download the fillable worksheet for this lesson. The first page shows a completed example and the matching blank page is for you. A brief, workable entry is enough; repeated checking of the worksheet for a perfect answer can itself become another ritual.

When you have tried the step, continue to the short application check. There is no pass mark: it helps you choose a practical response, not reach certainty about a feared outcome.