Welcome to your journey toward healthier fingers and breaking the skin-picking habit. This tool combines evidence-based techniques including mindfulness, habit reversal training, and stimulus control to help you develop alternative behaviors.
Recommended: Practice this exercise for 2-3 minutes daily to build new habits and reduce the urge to pick. Research shows that consistent daily practice leads to the best results in habit modification.
Practice
Learn
Track Progress
Box Breathing Exercise
Box breathing activates your parasympathetic nervous system, reducing stress and anxiety that often trigger skin picking. As you practice, focus on the sensation of breathing rather than any urges.
Session Duration:
2 min
3 min
5 min
03:00
Prepare to breathe...
Current
Goal
Make a fist or press fingers together
Before you begin, how strong is your urge to pick?
😌
No Urge
😐
Mild
😟
Moderate
😣
Strong
😫
Very Strong
Competing Response Training:
When you notice an urge to pick, immediately use one of these evidence-based alternative behaviors:
Make a tight fist for 1 minute until the urge passes
Press your fingertips together firmly for 30-60 seconds
Interlock your fingers and squeeze gently to create pressure
Tap each finger to your thumb in sequence repeatedly
Place your hands under your thighs when sitting
Understanding Dermatophagia
Dermatophagia (skin biting/picking) is a body-focused repetitive behavior (BFRB) related to obsessive-compulsive disorder. It's maintained through both psychological and neurological mechanisms.
The Science Behind Your Habit
When you pick at your skin, your brain releases dopamine, creating a reward that reinforces the behavior. Over time, this creates a habit loop:
Trigger: Stress, boredom, specific textures, or environments
Behavior: Picking or biting skin
Reward: Temporary relief, dopamine release, or sensory satisfaction
Breaking the Cycle
This app uses several evidence-based approaches:
Stimulus Control: Identifying triggers to avoid or modify
Competing Response Training: Replacing picking with incompatible behaviors
Mindfulness: Increasing awareness of urges without acting on them
Stress Reduction: Using breathing exercises to lower anxiety
Recovery Timeline
Research shows habit change typically follows this pattern:
Days 1-7: Increased awareness of picking behavior
Weeks 1-2: Developing consistent use of alternative responses
Weeks 3-4: Noticing reduced urge intensity
Weeks 5-8: Experiencing longer periods without picking
Months 3-6: Significant healing and habit transformation
Remember that setbacks are a normal part of recovery. Self-compassion improves long-term outcomes significantly more than self-criticism.
Your Progress Journey
Your Progress
Current streak: 0 days
Next milestone: 7 consecutive days
🏆
Achievement unlocked!
You've practiced for 7 days in a row!
Total Sessions
0
Total Minutes
0
Urges Resisted
0
Track Your Triggers
Understanding your specific triggers helps you develop targeted prevention strategies. Select what triggered your urge to pick today:
Stress/Anxiety
Boredom
Deep Focus/Work
Skin Texture/Irregularity
Tiredness/Exhaustion
Social Anxiety
Screen Time
Idle Hands
Reflection Journal
Studies show that writing about your experience helps reinforce new habits and process emotions.