I do this too. I also say “nope, stop” out loud to myself haha. I have a trillion timers every hour/half hour too in case I get sucked in. Hope these help.

I remind myself that giving into it makes it worse in the long run and that with ocd you can never win it’s just a rabbit hole . I sometimes say out loud nope not today, not right now, not giving in . Almost like what I’d say if an ex tried to pick a fight with me Hope that makes sense / helps

It's hard to explain, but I try to acknowledge it. Like, yes, I had this thought and I did this thing. Now I'm done. Don't shame yourself, it should be gentle. Just acknowledge that you did the thing and now you don't have to do it again.

I shake my head sometimes and I’ll just kind of acknowledge that their there. Like I’ll tell myself “yep, I hear/see you, and now we’re done” or something like that