Has anyone here successfully stopped doing rituals / compulsions ; or decreased the frequency of them?!? If so ; what did you find successful?!?

I tend to have to repeat tasks a few times until it 'feels' right ; and also so that nothing bad will happen.

What ways do you tell yourself no ; that doing that thing once ; is enough ; and there really is no need to do it more than once ; nothing bad will happen if you only do it once.

I have heard about CBT therapists saying ; visualise someone sitting on your shoulder telling you not to ; for example.

Anyone have any useful strategies or advice ; which you have found to work?!?

Thank you for any help!?!