I have been doing it daily for the last few weeks now started of small and working up to bigger ones I suppose the best advice I can give u is if it feels right keep doing it u should no it’s like a feeling so I would say pick a small thing whatever bothers you and just do it
You need to start on something that doesn’t bring that much anxiety like something you think you can work on and maybe start out wit just thinking bout it first and sit wit the anxiety it’s bringing you and think bout not doing the compulsion and just sit wit it then you could work on actually doing that thing you were thinking of but do things you feel comfortable doing you need to feel anxiety you need to feel uncomfortable but if you do something that causes to much anxiety witout support it could make you to anxious to work on other things so please start out small doing small exposures and hopefully once you start feeling less uncomfortable things won’t bother you anymore so then you’ll feel better doing things wit bigger triggers.
Ok thank you so much
I've found "The OCD Workbook" by Bruce Hyman, PhD to be helpful. My ERP therapist recommended it for when I work with ERP on my own. I find it helpful to keep me on track. It also has info for the people in your life so they can better support you which is nice too.