Programmer · OCD · Hold Steady
Hold Steady
Overcoming OCD with exposure and response prevention (ERP)
OCD isn't the thought — everyone gets the thoughts. It's the loop: a thought gets a stamp that says it matters, and a ritual that swears it away, and the swearing is what keeps it stuck. ERP is the best-proven treatment in CBT, and it works one way — you feel the urge, you hold without the ritual, and you watch it fade. Ten to fifteen minutes a day, guided by your own urge log.
The OCD loop has a shape, too
- A thought, image, or urge that won't stay background — about contamination, checking, order, harm, or something taboo you'd never actually do.
- A ritual that has to happen — washing, checking, counting, reviewing, confessing, or asking — before the thought will let go.
- Relief that never quite lasts; the thought is back within the hour, sometimes minutes.
- Time disappearing into rituals you know don't make sense, and doing them anyway.
- It's been weeks or longer, and it's costing you real time or real moments.
Your urge log drives the program
Not a course you watch — a loop you run. Hold Steady reads every logged urge and prescribes your next stage, the same way ERP works in a therapist's office.
Measure
A forty-five-second urge log whenever an urge shows up — held or not. Every entry is a rep, and every entry is evidence.
as it happens · 45 secLearn
Short sessions with Grace teach the method — the compulsion's bargain, the hold introduced, why we invite the trigger on purpose.
10–15 min · most daysAdjust
The weekly review reads your hold rate and prescribes your next compulsion stage or ERP rung.
weekly review↻ the loop runs weekly — six times
A compulsion stage or ERP rung clears once your urge rating hits 4 out of 10 or lower, with a full hold — no reassurance, no mental workarounds — on two separate attempts. Compulsions move delay → shorten → drop; washing and hygiene compulsions move toward normalized instead, the way people without OCD wash, never toward zero.
Six weeks, one method
Seventeen sessions and six weekly check-ins. The first week is free — including your baseline OCD footprint report.
Week 1Understand the LoopThe thought is not the problem3 økter
Week 2The MapEvery trigger, every valve — even the invisible ones4 økter
Week 3The Hold BuildsDelay, shorten, drop — and "maybe" as an answer4 økter
Week 4ERP ProperWe invite the trigger, and we hold4 økter
Week 5The Mind's RitualsThe hold, applied on the inside4 økter
Week 6Keep the GroundYour plan, your drill, your hold3 økter
Grace
High-caution clinical care · veileder 4 programmer
The senior clinician for the heavier material — unhurried, deeply serious about safety, and honest about when self-help isn't the right door.
“Hi, I'm Grace. Over the next six weeks we're going to work with the loop directly — not by arguing with the thought, but by holding steady until the urge fades on its own. And if you're working with a clinician too, good — that's exactly how this is meant to go.”
The gold-standard treatment, faithfully built
Exposure and response prevention is the best-proven treatment for OCD there is, and it works one way: you feel the urge, you hold without the ritual, and the urge fades on its own — not because you argued it down. Hold Steady implements the standard protocol, in order, with the same measurements a clinic would use — and it's built to work alongside a clinician, not instead of one.
- Exposure and response prevention (ERP)Foa & Kozak
- Inhibitory-learning model of exposureCraske
- Cognitive model of intrusive thoughtsRachman, Salkovskis
- Relapse prevention
The clinician-adjunct program in this catalog
ERP is the gold standard for OCD — and OCD is the condition in this catalog where working with a clinician matters most. Read Hold Steady as a strong companion and a real beginning, not the whole of your care. A severe baseline adds a warm, direct recommendation to loop in a clinician, and the program keeps going alongside that.
The program never offers reassurance about intrusive-thought content, by design — reassurance is a ritual too, and it's exactly what keeps the loop stuck. This isn't medical advice, and it isn't a substitute for a licensed provider.
Hold Steady, sammenlignet med feltet
| Hold SteadyResiliens | NOCDtreatmyocd.com | Impulseimpulsetherapy.com | OCD.app (GG OCD)ocd.app | |
|---|---|---|---|---|
| Pris | $149 engangsbeløp (utkast) — programmet er ditt | Roughly $0–$50 insurance copay (plan-dependent); self-pay $120–$240 per session, or a $95/week payment plan | Monthly $16.99, Annual ~$84/yr, Lifetime $119.99 | Free assessment + basic content; Premium ~$19.99/mo or $78.99/yr; optional Human Assistant add-on ~$99.99/mo |
| Struktur | 6 uker · 17 økter + ukentlige gjennomganger | Hybrid — live 1:1 video ERP sessions with a licensed therapist, plus 24/7 in-app support between sessions | 9 milestones, 60+ audio sessions, typically 4–6 weeks; separate non-integrated therapist directory | Self-guided modular daily CBT exercises (3–4 min/day, 30+ modules), tailored by an initial OCI-4 assessment |
| Personalisering | Urge log → hold rate → next stage | Therapist matched to OCD subtype; members can select their own therapist | Marketed as personalized to OCD subtype; exact mechanism not verifiable | Assessment-driven daily content tailoring; personal 'challenge' builder tools |
| Menneskelig støtte | Selvstyrt · innebygde henvisningsporter til kliniker | Licensed, OCD-specialized therapists deliver live video sessions (frequency not published); additional peer 'Member Advocate' support layer | Self-guided only in the core product — no therapist included; users must separately find and pay a therapist via the directory | Primarily self-guided; human support only via a separate, higher-priced add-on — not the default |
| Tilgang | Selvbetjening, start i dag | In-network with 40+ major insurers, or self-pay | Direct self-pay subscription | Direct self-pay subscription/freemium |
| Bredde | 24+ programkatalog · pakk 2-3 relaterte programmer og spar | OCD-exclusive | OCD-focused | Positioned as OCD-focused but explicitly extends to anxiety, PTSD, depression, body image and more |
| Plattformer | Web · iOS · Android | iOS · Android · Web | iOS | iOS · Android |
Kilder: konkurrenters priser og programsider — hver produksjonsverdi har en kilde-URL og tilgangsdato, og upubliserte fakta merkes "ikke publisert", aldri gjettet.
Hvorfor vi bygde det annerledes
- Built to work beside a clinician, not instead of one. Hold Steady is explicit that moderate-to-severe OCD needs a clinician alongside it — the same honesty behind NOCD's therapist-first model, for the self-guided half of care, at a fraction of the per-session cost.
- The hold, not the chat. Your compulsion stages and ERP rungs advance from your own logged urge ratings — the response-prevention mechanism that does the heavy lifting, not an open-ended audio library or a chatbot conversation.
Start gratis. Fortsett hvis det fungerer.
Første uke
- Onboarding + two full sessions
- Urge log
- Your baseline OCD footprint report
Fullt program
- All six weeks of Hold Steady, yours to keep
- Every session, review, and exercise
- Web + Untangle app access
Jobber du med mer enn én ting? Relaterte programmer pakkes sammen — to eller tre med rabatt. Pakker annonseres ved lansering.
Før du starter
Do I need a diagnosis to use this?
No — but OCD is the condition where a diagnosis and a clinician matter most in this catalog. The onboarding screen checks your baseline, and a severe score adds a direct recommendation to work with a licensed provider alongside the program.
Can this replace therapy for OCD?
For mild OCD, many people make real progress with the program alone. For moderate-to-severe OCD, we say plainly: use this alongside a clinician, not instead of one — ERP is the condition's gold-standard treatment, and it's also the one where professional support changes outcomes the most.
Will the program reassure me that my intrusive thoughts don't mean anything bad about me?
No — on purpose. Reassurance is a ritual, and giving it would keep the loop stuck exactly the way checking or washing does. The program teaches you to hold the uncertainty instead, which is the mechanism that actually works.
How much time does it take?
A forty-five-second urge log whenever an urge shows up, held or not, and ten to fifteen minutes most days for the session. The real work happens in the hold — a few minutes of feeling the urge without the ritual.
Be first to hold steady
Hold Steady is launching soon on the web and in the Untangle app. Join the early-access list and we'll let you know the moment it opens.
Én e-post når programmet ditt åpner. Ingen dryppkampanje.