Are compulsions just habits?

No. Habits are usually neutral and easy to stop. Compulsions feel urgent — they are done to reduce anxiety or prevent something bad, and stopping them often causes intense distress.

Is this OCD test free and private?

Yes. The assessment is completely free, and all responses are processed locally in your browser. Nothing is stored on our servers.

Can compulsions be treated?

Yes. Compulsions respond very well to ERP (Exposure and Response Prevention), which is the gold-standard treatment for OCD. It's best done with a trained therapist, though delay-and-redirect is a safe foundation to begin with.

Free OCD Compulsions Self-Assessment | Repetitive Actions Check

Compulsions Self-Check Question 1 of 8

Over the last month, how much have you been bothered by…

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0 / 24 Compulsion Score

Your Compulsion Profile

Remember

Your score reflects how much energy and time compulsions are taking from your life — not how "broken" or "weak" you are. A high score means your nervous system is working very hard to keep you safe. That's exhausting, not shameful.

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This is a self-reflection tool, not a diagnosis. Your responses were processed locally in your browser.

✦ Suggested Technique

Delay & Redirect: Loosening the Urge

The gold-standard treatment for compulsions is ERP (Exposure and Response Prevention), which is done with a trained therapist. But there is a gentle, safe skill you can begin on your own — not stopping the compulsion completely, just delaying it. This teaches your nervous system, slowly, that the urge will pass on its own.

Important: This is not full ERP. Do not stop a compulsion cold turkey on your own, especially if it causes intense distress. If your compulsions significantly affect your life, or if resisting them causes panic, please work with an OCD-informed professional. ERP is extremely effective when done right.

The Compulsion Loop

This is what keeps the pattern alive. Notice where you can gently interrupt it.

1 An intrusive thought, image, or doubt appears — "What if I left the stove on? What if I'm contaminated?"

2 Anxiety spikes — your nervous system goes into alarm mode, even though there's no real threat.

3 The urge to "do the thing" feels overwhelming — check it, wash it, redo it, count it, arrange it.

4 You do the compulsion — brief relief. But your brain learns the ritual was necessary.

5 The relief fades fast. The next thought hits harder. The compulsion grows to keep up.

Notice the urge — before you act

Don't act. Don't resist yet. Just notice: "Ah, there's the urge to check." Naming it creates a small gap between you and the impulse.

Delay — start with just 2 minutes

Not forever. Just 2 minutes. Set a timer if it helps. Say to yourself: "I will do it in 2 minutes, but for now I'll just notice." This is the entire skill.

Redirect your attention to something small and physical

Not distraction with your phone — something sensory. Press your feet into the floor. Drink water. Touch something with texture. Count your breath to 5.

Notice what happens to the anxiety during the delay

Does it stay the same? Does it peak and drop? Most people find the urge peaks and then begins to fade — even if they still do the compulsion afterwards. This is the important learning.

If you still do the compulsion after the delay, that's OK

You have not failed. You have just trained a muscle. The delay is the win. Tomorrow, try 3 minutes instead of 2.

Be kind to yourself — this is a nervous system, not a willpower problem

You're not fighting yourself. You're gently teaching an old alarm system that it can relax. That takes time and compassion.

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