Dissect the thought: evidence? Real ratio? What are others actually doing?

When your emotion doesn't serve the situation, do the opposite of what it pushes you to.

Rank your fears from least to most anxiety-provoking, then face one each week.

In depression, exit "wait until I feel better" to "do then feel".

Per task: essential? Delete rest.

Build a 5-7 step ladder of social situations ordered from least to most anxiety, climb one rung per week.

Disable all red count badges on app icons — they are engineered to trigger OCD reflex.