Delay: OCD Recovery & ERP

Practice ERP for OCD. Resist compulsions, ride out urges & intrusive thoughts.

Delay - Practice Not Responding to OCD Urges

Living with OCD is exhausting. Intrusive thoughts that will not stop. Compulsions that eat hours of your day. Anxiety that spikes every time you try to resist.

Delay is a self-help app built around one skill: delaying your response to OCD urges. It uses techniques inspired by Exposure and Response Prevention (ERP), the most widely researched behavioral approach for OCD. Instead of fighting intrusive thoughts, you practice sitting with the discomfort and letting the urge pass on its own.

HOW IT WORKS
When an OCD urge hits, open Delay and start a timer. Pick a length you can handle - even 2 minutes counts. While you wait, the app supports you with grounding exercises, urge surfing prompts, and calm encouragement. Every completed delay is practice: you are teaching your brain that anxiety fades without the ritual.

BUILT FOR EVERY OCD SUBTYPE
Browse 800+ real-world urge scenarios across the subtypes people actually live with:
- Contamination OCD and compulsive washing or cleaning
- Checking compulsions (locks, stoves, appliances, messages)
- Harm OCD and unwanted violent intrusive thoughts
- Pure O and mental rituals like rumination and reviewing
- Reassurance seeking and confession urges
- Symmetry, ordering, counting, and "just right" urges
- Relationship OCD (ROCD), health worries, and scrupulosity

TOOLS THAT GO BEYOND THE TIMER
- 15+ practice tools: thought labeling, urge surfing, grounding, refocusing
- Quick urge logging: track compulsions by type and intensity in seconds
- Progress tracking: build streaks and watch your resistance grow
- Pattern insights: see when urges and anxiety tend to peak
- Daily reminders to keep your practice consistent
- Dark mode for late-night moments

WHY DELAYING WORKS
Every time you delay a compulsion, you weaken the OCD cycle. The urge feels unbearable at minute one, uncomfortable at minute five, and often forgettable by minute ten. That is the heart of exposure and response prevention: anxiety cannot stay at its peak forever. Delay gives you a structured, supportive way to practice this skill every day - whether you are working with a therapist or starting on your own.

SUBSCRIPTION
Choose the plan that fits how you want to commit:
- Annual: $59.99 per year, with a 1-week free trial (best value)
- Monthly: $9.99 per month, with a 1-week free trial
- Weekly: $2.99 per week, with a 3-day free trial

Subscriptions auto-renew unless cancelled. Cancel anytime in your device Settings.

IMPORTANT
Delay is a self-help tool only. It is NOT a substitute for professional mental health care, therapy, diagnosis, or medical treatment. This app does not diagnose, treat, cure, or prevent any disease or condition. If you are struggling, please seek help from a licensed mental health professional.