Obsessive-compulsive disorder (OCD) often takes up more time and energy than you realize. Between intrusive thoughts, compulsions, and the exhausting cycle of trying to find relief, OCD can make it feel like there’s little room left for the things you truly care about. But it doesn’t have to stay that way. By learning how to reduce OCD compulsions and build healthier coping strategies, you can create space for the people, activities, and goals that truly matter to you.

How OCD Steals Your Time and Energy

OCD is not just about intrusive thoughts or compulsive behaviors—it’s about the emotional and mental toll that comes with them. You may feel stuck in a cycle where you:

• Spend hours performing rituals or mental checks
• Avoid situations that trigger anxiety, limiting your experiences
• Feel drained from the constant fight against uncertainty
• Struggle to focus on work, relationships, or self-care

Many people with OCD don’t realize how much time and energy their compulsions take up until they start the process of reducing them—and suddenly, they have space to truly live.

Breaking Free from the OCD Cycle

The good news is that you don’t have to stay trapped in OCD’s grip. By using evidence-based strategies like Exposure and Response Prevention (ERP) and Acceptance and Commitment Therapy (ACT), you can begin shifting away from compulsions and regaining control over your life.

Exposure and Response Prevention (ERP): Facing Fears Without Compulsions

ERP is the gold-standard treatment for OCD. It helps you gradually expose yourself to anxiety triggers while resisting the urge to perform compulsions. Over time, this retrains your brain, reducing the anxiety that fuels OCD and freeing up your mental space for more meaningful activities.

Acceptance and Commitment Therapy (ACT): Redirecting Your Energy to What Matters

ACT helps you shift your focus away from fighting thoughts and toward living in alignment with your values. Instead of spending energy trying to “get rid of” uncomfortable feelings, you learn to accept them while choosing actions that bring you closer to the life you want.

Steps to Reduce OCD Compulsions

While therapy is the most effective way to reduce OCD’s impact, there are small steps you can start taking today to create more space in your life.

1. Track How Much Time OCD Takes from You

Take note of how much time you spend each day on compulsions, reassurance-seeking, or avoidance. Many people are surprised by the total. Understanding this can help you see where you have opportunities to reclaim time.

2. Challenge One Small Compulsion at a Time

You don’t have to stop all compulsions at once. Start with small challenges:

• If you check the stove 10 times, try reducing it to 8.
• If you wash your hands excessively, try delaying one handwashing by a minute.

Over time, these small wins build momentum.

3. Identify What You Want to Make Space For

What would you do with your time and energy if OCD didn’t take up so much of it? Maybe you’d spend more time with loved ones, pursue a hobby, or focus more on self-care. Identifying these priorities can motivate you to work through the discomfort of reducing compulsions.

4. Shift Your Attention to Your Values

OCD wants you to focus on fear and control. Instead, practice shifting your attention to your values—the things that truly matter to you. When faced with a compulsion, ask yourself:

• “What action aligns with the life I want to live?”
• “If OCD wasn’t in control, what would I do right now?”

5. Learn to Sit with Discomfort

OCD makes you believe that relief only comes from performing compulsions, but in reality, discomfort naturally fades on its own. Practicing mindfulness and distress tolerance skills can help you learn to sit with uncertainty without needing compulsions to cope.

The Benefits of Reducing OCD Compulsions

When you reduce compulsions and redirect your energy toward what matters, you’ll notice life-changing benefits:

• More Free Time: Less time spent on rituals means more time for relationships, work, and hobbies.
• Greater Mental Clarity: Without OCD taking up space, you can focus more easily and make decisions without second-guessing.
• Emotional Relief: Less time spent on compulsions means reduced stress, anxiety, and exhaustion.
• Increased Confidence: Facing fears and tolerating discomfort builds resilience and self-trust.

Start Taking Back Your Life Today

Reducing OCD compulsions is possible. With the right strategies and support, you can break free from compulsions and create space for the life you deserve. At Harlowe Counseling, we specialize in helping individuals with OCD regain control through ERP, ACT, and mindfulness-based approaches.

Are you ready to start taking your time and energy back? Contact us today and take the first step toward a life beyond OCD.