You don't have to always go cold turkey in withholding your OCD rituals. A great start is to postpone them for a designated length of time. But the essential task during that time is to notice your obsessions popping up and notice your urges to ritualize popping up, and then let them go. In other words, you can do exposure and response prevention (ERP) for a limited amount of time while you can practice releasing the negative thoughts and urges.
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