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I have always been like this too! It has gotten much worse over the past year and I’m pretty sure it’s because I wasn’t able to do yoga (in a studio, in the right environment). I’m finding meditation to be helpful. Stuff that requires me to focus, even going to the movies and shutting everything out helps me be practice being more present. But damn it is hard.
My partner has OCD and he struggles with this as well. He’s been in therapy for the last few years working on controlling his intrusive thoughts and fixations (intrusive thoughts are thoughts that repeatedly pop into your head, they can be positive or negative).
There are a lot of resources out there to help, CBT therapy has been working for him! If finding a therapist is daunting right now, he has also been working through this workbook:
https://www.amazon.com/Mindfulness-Workbook-OCD-Overcoming-Compulsions/dp/1684035635/ref=asc_df_1684035635_nodl/?tag=hyprod-20&linkCode=df0&hvadid=508971164345&hvpos=&hvnetw=g&hvrand=11158978838015423765&hvpone=&hvptwo=&hvqmt=&hvdev=m&hvdvcmdl=&hvlocint=&hvlocphy=9004358&hvtargid=pla-945578038031&psc=1
Thank you!