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Remember the key is not to engage. So, stopping would be a form of engagement because you're changing your behaviour because of an intrusive thought. I have found that whether solo or with my partner it's important to accept that thoughts will come up. It won't be the completely OCD-free experience you'd wish it was, but that's part of the journey of accepting OCD (and yes it sucks, you have my empathy). And then it's key to practice returning to the present moment - ERP is extremely helpful for training your brain in this. You will probably also then be flooded by more intrusive thoughts and worries, like, did I do the right thing, does this mean something, did I want that etc etc. Treat these thoughts in the same way - don't engage. Expecting this to happen helps you not get caught off guard and engage. I also find straight afterwards they are really strong, and I feel really anxious. I know to expect this now, I treat myself with compassion, I don't listen to the thoughts, and soon it passes. It takes time and practice and isn't easy, but understanding how your OCD is showing up in these moments is key, then practicing non-engagement.

do not seek perfect method, it can get you stuck in analyze...use methods you learn and mive forward...most important method is acceptance - do not count intrusive thoughts morally agains you, understand it is only byproduct of some associations in mind and not who you are