Anxiety
Behavioral Task for Delaying a Compulsive Checking Behavior
This directive helps clients with OCD-like tendencies increase their tolerance for uncertainty.
For the client caught in a checking loop, rational reassurance often falls short. They may logically know the door is locked or the appliance is off, but the intrusive thought and the accompanying anxiety demand certainty. This creates a cycle where each act of checking provides only fleeting relief while strengthening the compulsion’s hold.
This behavioral assignment is designed to interrupt that pattern directly. It introduces a small, manageable gap between the urge to check and the action itself. The goal is not to eliminate the anxiety, but to help the client see that they can withstand the discomfort of uncertainty. They develop a practical, first-hand awareness that the distress is temporary and survivable.
Behavioral Task for Delaying a Compulsive Checking Behavior
Select one specific, repeating checking behavior to work on this week. This could be checking a locked door, a turned-off stove, or rereading an email before sending.
Each time you feel the urge to perform this check, you will introduce a delay. Start with a five-minute delay. Set a timer. During this five-minute period, do not perform the check. Observe the feeling of uncertainty without acting on it.
When the timer goes off, you can perform the check if the urge remains. Use the log below to record each event. Record what the urge was, the length of the delay, and what you did afterward.
| Date/Time | Urge to Check | Delay Implemented (minutes) | Outcome After Delay |
|---|---|---|---|
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