You can do exposure therapy, but it is not fun. They essentially trigger your OCD in hopes of fixing you. I've never done it because of that and other people can probably describe it more accurately because I truthfully don't know too much about it since I've never had that desire.

therapy is definitely a good option if you don't want medication, I have OCD and ADHD too so I know it can be super difficult but having a good therapist makes a HUGE difference

A good way to cope with the intrusive thoughts that start the cycles is to treat them like backseat drivers. Set aside some time to meditate where you can remind yourself of your values so when an intrusive thought comes up just be like “yeah, sure buddy 🙄” because you know that it’s wrong. And think about how executing a compulsion has never eased these unnecessary fears so you feel less inclined to do them. It can take practice, but as long as you try you’ll do great :)