I get a ton of intrusive thoughts but I try my best to keep myself distracted the best I can, that really can help a lot with helping you keep your mind on track somewhat, especially when you are doing something that you really can't help but pay attention to. Video games really help me with my intrusive thoughts and obsessions a lot. Mostly team oriented games where others rely on you simply being there, or games that have high levels of immersion in them or where there is a lot of things to do. Those kind of games really help me a lot because even if the intrusive thoughts come, it is hard for me to just simply step away from the game. There is no pause button and you have a team relying on you usually.

I have also learned how to deal with intrusive thoughts when I do get them. I get them fairly often while doing simple things like driving or even just sitting here but I try my best to just ignore them, but I don't try to pretend like they aren't there. I recognize them and that they are there and I let go of them. I guess that's something good that I got from when I tried to get into meditation to help my issues. Meditation may help too, if you can keep up with doing it regularly and create a routine of it. It really can help. In meditation, you don't delete all thoughts from your head, you simply acknowledge them and release it. I know it can be really hard, but try your best to not dwell on it, even if it keeps on popping up (which it likely will).

Anyway, sorry for the long post and I hope I helped in some way.

Edit: This post is not as long as I felt it was...