Identify when you thumb-suck most often
Keep your hands busy with a stress ball, fidget, or toy
Wear a thumb guard, bandage, or glove as a reminder
Use a bitter-tasting nail product if appropriate
Replace the habit with deep breathing or holding a pillow
Set small goals for thumb-free time
Reward yourself for meeting your goals
Avoid triggers like boredom, stress, or fatigue
Practice relaxing routines before bed
Ask a parent, dentist, or doctor for help if needed