How to keep accountability with self

Hello I need some help on how to keep accountability with myself on ERP homework and therapy. I understand at this point I have no motivation so I just gotta do it with the intent to just do it. I mean I have motivation but the drive to make me do it has been very hard to work towards. I have tried writing ERP, digital writing ERP, just thinking ERP and trying to do in the morning ERP I even tried phone alarm to remind me to do ERP but nothing was the right way to help me do practice consistently. Ever time I miss I feel more and more disappointed with myself and when I end up doing one I just feel like its not enough. Does anyone have any tips or advice on other ways to organize ERP homework to keep accountability or another method to try to keep at it. At this point its been a while since I’ve been in OCD therapy and while I can happily say I am much better than before I feel like I could have been better or at least feel more proud of myself if I perform better in my practices. I want to change right now I realize what I am doing now is not sustainable or helpful to me. But im not sure what else to try. thank you :3

Chelsea🌿🐝

User type: OCD Conqueror

Date posted: 45w

Maybe try a vision board of things you want to accomplish with a reduction in symptoms? Such as, if you are unable to leave home due to OCD, maybe try to create a board of places you wanna see/do, or things you want to accomplish , or goals you want to achieve . Maybe this can help drive your motivation to push yourself to do the ERP work. It’s easy to avoid and resist doing the homework because it doesn’t feel good. But remember, OCD is a liar and wants to keep its hooks in us . It will do whatever to keep us in the OCD loop! Perhaps write a list of goals you want to achieve or reasons why it’s important to do the homework. Sometimes the RPMs don’t help me as much. And that’s okay!

Raerenae

User type: OCD Conqueror

Date posted: 45w

If you have $20 to spare I recommend Kimberly Quinlan’s self compassion for OCD handbook!! Helps you build a practice and be kind to yourself through the process, I found it was helpful because it was just all laid out for me and I would just say “ok I have to do X lessons a week” and it helped build momentum!

OCDHelp@90

User type: OCD Conqueror

Date posted: 45w

This is just what worked for me but I made my homework and treated it as an appointment. Everyday I have an appointment with myself to do my homework. Now that may vary from certain times but it’s always penciled in. as for exposures that require leaving the house and doing things I treat it the same way.

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