@JMFH - The foundational framework for ERP is to notice when you want to do a compulsion, prevent yourself from doing it (to the best of your ability), and then allow yourself to feel the anxiety in a mindful way.
The first step to any of this is to start becoming more aware of when you are doing compulsions. As you develop that skill, it won't matter what the theme of the day, hour, or minute is. All you need to know is whether or not you are compulsively trying to get rid of some uncomfortable feeling. That's enough to do ERP.
So my suggestion is to start by noticing when you're ruminating, googling, worrying, etc. You may not realize it until you're in the middle of doing it (or even after you've done it), which is perfectly fine. *When* you realize you're doing some compulsively, simply acknowledge it. Take about 10-15 seconds to savor the fact that you've recognized a compulsion.
As you get better with that, you'll start to develop a sense of what to do in the presence of a trigger. You'll be able to answer the questions, "what feeling am I trying to avoid right now?" and "how am I trying to avoid it?"
Maybe you'll catch yourself googling symptoms of schizophrenia. You'll know, "ok, the idea of schizophrenia is making me very anxious, and I'm trying to get rid of that anxiety by googling." In this case, you'll know that the ERP move is to stop the googling, and allow yourself to feel the anxiety and uncertainty around it.
Or maybe you'll catch yourself reviewing something you said to your friend over-and-over again. "Ok, I'm anxious that I said something dumb to my friend, and I'm trying to get rid of that anxiety by reviewing the conversation." In this case, you'll know that the ERP move is to think, "maybe I said something dumb, maybe I didn't," and direct your attention to something in the present moment while allowing the anxiety to be there.
Think of ERP like a tool. Once you learn how to use the tool, you'll know how to apply it in any situation.
When I know that I've been triggered, and it's not obvious to me what the obsessions or the compulsions are, I like to pause for 5 seconds and think, "what is it that I'm trying to avoid right now?"
You can go pretty far with that question.
Hope this helps!