The one sentence
You will notice this plan does not tell you to ignore the doubt or to refuse the repeat. Deliberately. Working directly against a compulsion is effective and it is done alongside a therapist, not from a page. What a page can do is help you see the shape of it, and get one clear ruling instead of forty.
Write the one sentence
A specific plan works better than a good intention. Fill both halves in your own words.
When
I will
Put it in your calendar
Pick a day and a time and you will get a calendar file to open. Nothing is sent anywhere.
Kept in this browser only.