When Love Feels Like a Question: A Relationship OCD Workbook (Printable PDF)

You love them. You also spend half the evening checking whether you do.

Relationship OCD turns the person you care about into a question you have to answer before you're allowed to relax. Then it hands you the tools to answer it: checking your feelings, comparing, asking for reassurance, replaying old moments. Each one works for five minutes.

This workbook won't tell you whether your relationship is right. That question is the bait. It gives you words for the moment a doubt lands, and daily practice at living your relationship while the question stays open.

What's inside (16 printable pages)

• 6 scripts for the doubts that hit hardest: "I don't think I love them," flaw fixation, the comparison spiral, a partner's past, the urge to ask, and writing your own
• A compulsion spotter so you can name the checking you do without meaning to
• A 15-minute delay log for reassurance urges, and a "what I did instead" log
• Values pages about the relationship you want, not whether it's "right"
• A 14-day practice tracker
• A page to hand your partner, with what to say instead of reassurance
• 8 cut-out pocket cards

How you get it

Instant digital download. Print at home on letter paper or keep the pages on your phone. Nothing ships.

This is for you if

• Your doubts spike right after a good moment with your partner
• You check your feelings, compare, or ask "are we okay?" more than you want to
• You can't stop thinking about their past
• You want to stop asking whether it's right and start living it

This is a self-help tool, not a replacement for therapy. Relationship OCD responds well to ERP with a therapist who treats OCD, and these pages fit alongside that work.

Pair it with Spike Survival Scripts for the moments that aren't about your relationship.