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6 Ways To Beat Obsessive Compulsive Disorder (OCD)

6 Ways To Beat Obsessive Compulsive Disorder (OCD)

“Oh, I’m a bit OCD…” – we have all heard this phrase, people say it almost as a boast. Well, I suffer from Obsessive Compulsive Disorder and people who do suffer will know that it can be an almost debilitating condition which can prevent you living your life.

A little background… I have no idea where my OCD came from, I don’t have a traumatic memory or some obvious trigger but I started to find that certain things were becoming more difficult for me. I have a form of OCD that encompasses checking, ‘is the door locked’, ‘is the gas off’ – what started as me having to double check something, such as going back to check I had actually locked the front door became a nightmare when I would have to check a number of times, I used to get to my office and have to turn around and go back to check again.

OCD is a ridiculous condition,  as an adult you know if you have or haven’t done something but OCD is the demon that sits on your shoulder and says ‘have you?’, worse it will make you think of all of the impossible things that will happen because of your actions. You will think… ‘Oh no I left the iron on.’ immediately you will think ‘…and the house will burn down’, ‘…and people will die.’ so you find yourself going back and checking. You create routines, I had to check each knob on my gas cooker three times each to be sure I could safely go to bed, even if I had not used the cooker on that day.

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For me my life was becoming increasingly difficult, I was regularly late for work as I had to complete my checking routines and it was affecting my relationships so I knew I had to change, but did not know how.

I have to say upfront that I am not a medical doctor and the advice I offer worked for me, it may not do so for everyone, there are no guarantees, however I hope this will be useful, sensible advice for anyone who is suffering.

1. Realize You Have An Issue

The first and most important step for me was to admit that I was suffering and that this was no way to continue. I had tolerated the compulsive behaviour for a long time and made a conscious decision to change.

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2. Understand What OCD Means To You

I analysed the issues I was encountering, I had problems with checking and with doing certain things three times. Recognising that this was what I was doing meant I could start to make changes.

3. Start to stop…

Recognising what I was doing, for example, checking my door was locked three times did not mean I could stop this action straight away. I knew what I was doing was a compulsive reaction, but my mind was telling me I had to keep doing it. So I looked for steps to mitigate the actions. I would tie a knot in my handkerchief when I knew I had locked the door (touch the knot and know it was done. I still often had to go back and check again but it was a support). Then I created a leaving the house checklist, a small pad that looked like this.

  • Gas off           Yes
  • Iron off           Yes
  • Door locked   Yes

When I then felt myself trying to recheck I would look at the list rather than go back and physically check.

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4. Realize This is Not An Instant Process

I wish I could say ‘and I stopped overnight’ – sorry, it took ages, even with a checklist my mind would not let me walk away. However, I was getting closer, I would maybe check twice not three times, eventually I was able to stop rechecking the physical items and just believe the list and further on from this I was able to stop all together.

5. Recognize When You Carry Out An OCD Action

When I am stressed I can find myself doing things which I now recognize as OCD. Stupid stuff in my case, for example having to tread on a certain manhole cover on my walk to walk, I realized I was ‘having to do it’, changing direction to carry out the action. When I recognized that I was doing something like this I would tell myself (often out loud) that this was an OCD reaction and force myself to stop doing it. The idea was to try to stop doing something before it became ingrained.

6. Talk To Others

It was difficult to admit, first to my doctor and then my partner that I had OCD, but when I did I realized that there are people out there who will help you and try to support. Not everyone will understand, but help is out there.

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I have to admit that I still sometimes carry out actions which could be OCD routines however I am now very good at spotting them and stopping myself repeating them. I am more aware and open about my condition and, I am pleased to say, I have not double checked my front door in many years. So, if you do suffer, there is light at the end of the tunnel.

Good luck!

Featured photo credit: FIU News via news.fiu.edu

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

More Time Management Techniques

Featured photo credit: Unsplash via unsplash.com

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