I'm having a hard day. I keep tracking to check on my spouse. I want to stop doing this, how do I make myself stop thinking about it?

Honestly you have to realize that keeping track is a compulsion. And doing a compulsion makes your ocd worse. You’ll mess up sometimes and that’s okay but little by little and I mean LITTLE BABY STEPS LOL stop even for a full day then increase it

Because the more u expose yourself and don’t do the compulsion the more u get to sit with the uncertainty and feel the anxiety and then let it pass. Telling yourself you welcome the thoughts help and then letting them know it can only stay a while but then has to go has helped me!

Thank you, both these comments help. I'm going to try what you suggested. I hope I can, just the thought of welcoming the thought is giving me a little anxiety. Maybe as I escort them out I can experience the calm.