Progress tracking
How to Track Progress During ERP
Progress in ERP is rarely a smooth line, which makes it easy to underestimate. Recording practice gives you something more reliable than memory to look back on.
Measure what you did, not only how you felt
Anxiety on any given day depends on sleep, stress, and circumstance. Whether you started the exposure and whether you resisted the compulsion are far steadier signals.
Consistency over weeks tends to be more informative than the outcome of a single exercise.
What is worth recording
A short note after each exercise is usually enough:
- Which trigger you practised with, and for how long.
- The compulsion you delayed, reduced, or resisted.
- Distress at the start and at the end.
- One line on what you noticed afterwards.
Reviewing over longer windows
Looking at a single day tells you very little. Looking across a month or a quarter can show patterns in which tools you reach for, how often you practise, and how resistance to compulsions is changing.
OCDly's Insights presents progress across 1, 7, 30, and 90 day views, the Journal is there for free-form notes, and Compass records a baseline assessment, monthly check-ins, and an exportable PDF summary.
Sharing with a professional
A written record can make sessions with a therapist more focused, because it replaces recall with what actually happened. OCDly's Compass summaries export as a PDF you can share with your provider.
This article is general educational information and does not replace advice from a qualified mental health professional.
This article is general educational information about OCD and is not individual medical advice. OCDly is designed to complement professional care and is not a substitute for diagnosis or treatment by a qualified mental health professional.