Using Delay between sessions
Practice not responding to OCD, right when the urge shows up.
My practice plan
The urge I'm practicing with
My delay length to start
Parts of the app to skip
When an urge hits
- Open Delay before you respond. Opening the app is the first win.
- Set the timer. Pick a length you can actually do. Two minutes counts. Next time, try a bit longer.
- Let the urge be there. You don't need to solve the thought, check, or get an answer. Just wait.
- If it gets loud, use a tool. Grounding, urge surfing, or "choose not to" help you stay with the discomfort. They're on the Tools tab.
- Log what happened. Resisted, delayed, or gave in. All three are useful information.
Tools worth knowing
Reassurance DelayFor the urge to ask, text, or Google. Practice waiting first.
UncertaintyPractice saying "maybe" and leaving it there.
Thought LabelsFile a thought as OCD noise instead of arguing with it.
Late NightFor when thoughts get loud at bedtime. It can wait until morning.
Before your next session
Open the Insights tab and bring what you notice: when urges peaked, and which ones you delayed.
A few reminders
- Delay is practice, not treatment. Follow the plan you and your therapist made.
- If reading about a fear in the app turns into checking, skip that part.
- Delay is for OCD urges, not for putting off help. If you're thinking about harming yourself, or a thought of harm doesn't feel like an unwanted OCD thought, call or text 988 (US) or your local emergency number now.
- If checking your streak or Insights starts to feel like a ritual, skip them. Your clinician can help.
Download: App Store or Google Play, search "Delay OCD" | delayocd.comGiven to me by: ____________________