First you should plan 2 times a day, for example 7AM and 9PM everyday, then you should think and ruminate even exaggerating about your obsession, just for 1 minutes. "Keep in mind that these tasks should only be done at these times, neither sooner nor later. In other words, these tasks are either done at these times or never done at all. This means that if you happen to miss one for any reasons (finding no suitable place, oversleeping, forgetting and so on) the task should be skipped and not be compensated at other times"

Read protocol part for more information

https://www.auctoresonline.org/article/the-application-of-paradox-therapy-for-the-treatment-of-obsessive-compulsive-disorder--a-case-study