Identify your main picking triggers
Keep nails short
Cover mirrors or reduce mirror time
Use pimple patches or bandages on target spots
Wear gloves or finger covers at home
Keep hands busy with fidget tools
Replace picking with a competing action like clenching fists
Remove tweezers, needles, and magnifying mirrors
Use bright lighting only when necessary
Set phone reminders to check in on urges
Create a “no-picking” routine for high-risk times
Apply moisturizer to reduce rough skin texture
Treat acne, eczema, or dry skin promptly
Keep skin clean to reduce scabs and bumps
Use barrier methods during idle activities
Avoid long unstructured mirror sessions
Track patterns in a simple note app
Practice urge surfing for a few minutes
Ask someone to help with accountability
Use habit reversal training techniques
Consider CBT or therapy for body-focused repetitive behaviors
Talk to a doctor about ADHD treatment optimization
Address anxiety, stress, and sleep problems
Use a hands-busy activity during TV, reading, or calls
Make picking harder by changing your environment
Reward days with less picking
Seek professional help if skin damage or distress is significant