I split my exposures across my day, because I usually am working on 2 different exposures at the same time. I do my hardest/most time consuming exposures in the morning before work, and the rest after work before I go home.
I struggle a lot with focus, and I’ve recognized this is my OCD trying to distract me so I can’t focus on what I need to (the things causing me anxiety).
I usually take a deep breath before my exposures, and say out loud what I’m working on, or acknowledge what distractions may come up.
For example, my work is really stressing me out lately. So my mind wants to focus on imaginary scenarios, because I’ve been upset.
This morning, I knew my mind was going to wander, so I said out loud-“Ok, I am now going to focus on my worry script. My worry script targets something I actively am afraid of, and I know I’m afraid because I worry about these things outside of my exposures. Worrying or thinking about work will not give me certainty, or erase my fears. For the next 40 minutes, my sole focus is this worry script. I can worry about work later.”
My mind wanders a lot during my exposures, and this has happened pretty much my whole journey with NOCD (almost 2 years). Last week, I got really frustrated that I could not focus. But, I told myself-I’ve had so many exposures that I couldn’t focus on, but I’m making so much progress because I’m not giving up or waiting for the right time to do them. My ocd will not want me to focus, so I will keep practicing my exposures to combat this.
For you, try to minimize your distractions. If your nose itches, quickly scratch it, and move on. Before your exposures, maybe write down a list of things you want to do/need to do, so you put less attention on those things during your exposures.
If your mind goes to the same scenarios/distractions, or to the same reassurances, note what they are and discuss it with your therapist.
It sounds like waiting until the right time, or right mood of being triggered, doesn’t help. Your ocd may be using that as a way to delay your work.
For me, it took a lot of practice to work through my distractions, but doing so has helped.
I hope this helps!
