Oh I know this one ! I started by telling myself that I could copy my notes later , when I was watching a movie or something that night it didn ' t matter if my notes weren ' t quite perfect because I could make them perfect later . Then , at night , when I had the time and the space , I worked on not copying the notes . I would force myself to look at all the parts that weren ' t perfect , and sit with how uncomfortable it made me for as long as I could , then go distract myself . I think this model worked for me because it gave me an instant way to quell the anxiety in class , where I needed to be calm and focused , but still face the anxiety later without giving into the OCD . I haven ' t really looked into it , because I can ' t afford the therapy right now , but I think I designed a little ERP system for myself . Hope this helps !