OCD RITUALS DIARY
Notice patterns without feeding the cycle
OCD can create a powerful loop.
An intrusive thought, image, sensation, memory or doubt appears. Anxiety or uncertainty rises. You feel driven to carry out a ritual, check something, seek reassurance, avoid something or perform a mental compulsion. There may be temporary relief — and then the doubt returns.
The OCD Rituals Diary is designed to help you see that cycle more clearly without turning the diary itself into another ritual.
Inside the full guide you will find:
• an accessible explanation of the OCD cycle
• information about visible and mental compulsions
• a printable OCD ritual diary
• distress and urge ratings
• prompts for triggers, obsessions and compulsions
• space to record reassurance seeking and checking
• a section for noticing temporary relief and returning doubt
• prompts for delaying, reducing or resisting rituals
• a full weekly OCD pattern tracker
• guidance around reassurance seeking, avoidance and mental rituals
• an introduction to response prevention and ERP
• ways to recognise small but meaningful progress
• a personal message from me
This is not a diary for recording whether you completed a ritual correctly.
It is about noticing what OCD asks you to do and what happens when you respond.
