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📒 OCD · Free printable tool

Compulsion & Reassurance Log

Every check, wash, count and 'are you sure?' for a week. You cannot reduce what you do not measure.

Reassurance-seeking (asking others, googling, re-reading) is a compulsion too, and one of the most common. Log it like the rest. The goal this week is not zero: it is an honest baseline, and one delay of five minutes before one compulsion per day.

A4 PDF · 2 pages · sent by email with a direct link · no account needed
Related screening test: OCD →
Compulsion & Reassurance Log

What is inside

  • ✓Date / time · Trigger (what happened or what I thought) · Compulsion (or reassurance asked of whom) · Anxiety before 0-10 · Delayed? (min) · After 0-10
  • ✓End of week
  • ✓Total compulsions this week (rough count)
  • ✓Most frequent trigger
  • ✓Most frequent compulsion
  • ✓What happened the times I delayed? Did the anxiety pass on its own?
  • ✓Next week: which one compulsion do I delay by 10 minutes?

How to use it

  • 1Print it, or open it on a tablet and fill it with a stylus.
  • 2Use it for one week before judging it. New habits need a few repetitions.
  • 3Bring it to your doctor or therapist: a filled sheet says more than memory.

This tool supports self-management. It is not a diagnosis and does not replace professional care.

Other tools for OCD

🪜 Exposure Hierarchy BuilderThe ladder at the heart of ERP therapy: your feared situations ranked from 0 to 100, so you can climb them one rung at a time. 🃏 Tolerating Uncertainty CardPhrases to read instead of checking. Cut it out, keep it in your wallet or on your lock screen.

See all tools →