Checking things, like making sure the door is locked or the stove is off, is normal and even a good thing to do to stay safe. However, if this checking is done repeatedly and out of control, to the point where it interferes with daily activities or causes excessive anxiety, then it could be a sign of Obsessive-Compulsive Disorder (OCD). One common form of OCD is compulsive checking, which is a strong urge to constantly check something to relieve fear or uncertainty.
Understanding the Triggers of Compulsive Checking
The urge to check repeatedly in OCD usually stems from a fear of negative consequences and uncertainty that is difficult to tolerate. Individuals with checking OCD often feel that if they do not check something properly, something terrible could happen.
For example, a person may feel the need to constantly check that a door is locked because they are afraid of being robbed, or repeatedly check that the stove is turned off because they are afraid of starting a fire. Other things that are checked frequently include keys, electrical appliances, email, work, vehicles, and even the physical condition of the body.
In many cases, the checking is not done out of forgetfulness, but rather out of a persistent feeling of uncertainty, even after repeated checking.
How to Stop Checking OCD
Stopping compulsive checking is not easy, but it is possible with the right approach. Here are some steps that can help you manage and reduce the urge to check repeatedly.
1. Note Every Time You Check
One effective way to control checking OCD is to write down every time you feel the urge to check something. Write down what you checked, when it was, how you felt at the time, and what you fear will happen if you don’t check. In this way, you begin to build awareness of your checking patterns, including what usually triggers the urge.
2. Sit With the Urge—Don’t Act on It
One of the most effective ways to manage OCD-related checking is through a process called habituation. This means gradually training your brain to tolerate the anxiety that comes from not giving in to the urge to check. Instead of returning to make sure the door is locked or the oven is off, you intentionally choose to sit with the discomfort. At first, this anxiety might feel overwhelming—but with repeated practice, the intensity of the urge usually decreases over time. The goal isn’t to feel perfectly calm right away, but to learn that you can survive the feeling of uncertainty without acting on it. Over time, your brain becomes less reactive, and checking loses its grip.
3. Establish a Fixed Routine
When you perform actions in the same way, in the same order every day, your brain begins to recognise the pattern as something that is reliable. This makes you more confident that you are doing the actions correctly, without having to check them. The desired result of this step is increased confidence in your memory and actions, and reduced anxiety that usually drives compulsive behaviour.
4. Reward Small Achievements
The human brain tends to respond well to reward systems because it creates the association that refraining can also produce pleasurable feelings. The reward doesn’t have to be big; it can be as simple as taking the time to enjoy your favourite coffee. The desired outcome of this step is increased internal motivation, making the process of reducing checking compulsions feel easier, more enjoyable, and more sustainable.
5. Talk to a Professional
If self-help isn’t working and you still feel stuck in a checking cycle, it may be time to seek professional help.
I’m Tom Holland-Pearse, a CBT therapist with experience in helping people overcome OCD, anxiety and other emotional challenges.
Using an evidence-based approach and a focus on real change, I help clients understand the roots of their compulsive behaviours and develop strategies to break out of distressing patterns. Sessions can be held online from anywhere in the UK or face-to-face in Bristol, depending on your preference.
If you feel ready to take the next step and would like to work with someone who truly understands OCD inside out, I’m here to help.