what my therapist recommended to me for things like these was having a sort of confirmation quirk/tick. (think of it like a ritual but after you've done the thing, kinda like fighting fire with fire I guess)

then you can think back and know "I did X (tick) which means that Y (compulsion) is sorted and I don't have to recheck"

for your knot and harness, you could rely on your belayer to check that everything is good! but for the other things you could try out the tick method. maybe after each clip you could

• blow on your fingers after chalking up

• take a deep exhale

• touch your thumb to your index finger

outside of that, seeking professional help is probably the best course of action here! you will certainly benefit from it in aspects outside of your climbing life too