How do I get out of the mindset of "intrusive thoughts= bad day" and "less/no intrusive thoughts= good day"? Like I don't want the amount of thoughts to determine if I have a "good" day or "bad" day

Just understanding that concept, is half the battle. You’re well on your way of great mental health! I use to constantly consider a bad day was when I would experience “intrusive thoughts” all day long. Or a great day was when there were no intrusive thoughts. What really helped me in my journey of recovery was- “intrusive thoughts” are actually a compulsion. Just you labeling them as “intrusive thoughts” is a compulsion. In reality, any thought you have, whether it be a happy, sad, angry, anxious, arousing, terrifying, exciting, etc.. doesn’t have anything to do with who you are, or what your actions will be. They’re all just simply thoughts. Thoughts are something your brain just does. Your brain knows you don’t like “intrusive thoughts” so it will be very kind and logical for you, and come up with ways to constantly check on, control or cope with those thoughts. Which is what we call compulsions. So instead of labeling my thoughts, I now just realize “Oh, I had a thought” and go back to what I was doing, or what I value. I don’t value spending my time doing compulsions. I don’t value spending my time coming up with different scenarios in my head or avoiding certain objects, people or places. I do what I value, while having any thought in my head. That’s the path to great mental fitness. 😊