This is weird sounding but it does help me.


My therapist draws an infinity sign on his white board (I also do it at home on a white board; I'm sure you can do it on paper but the sensory experience with the white board helps me somehow) and then has me trace it 10 times with my dominant hand and then 10 times going the other direction using my non-dominant hand. It supposedly engages both sides of the brain and sort of tunes them out from the mixed thoughts. I know it's odd but it's cheap and does work for me.

Another thing I've done is using ruled paper and color across the top line with my dominant hand, the 2nd line with my non-dominant hand, 3rd with dominant, etc. I do have to make myself choose colors at random so my OCD doesn't kick in. This is basically the same thing but it lasts a long time if you fill the whole page.