HOW TO STOP SKIN PICKING: MY RULEBOOK

7 Strategies to have in your rulebook

Skin picking can feel like a cycle that’s hard to break: you don’t mean to do it, but somehow your fingers are already on your face… and then the guilt follows. Whether it's picking at breakouts, scabs, or just feeling around for “imperfections,” the urge can be automatic, mindless, or even soothing in a strange way.

But here’s what I want you to know: you're not gross. You're not weak. And you’re not alone.

Skin picking (a.k.a. dermatillomania) is something so many of us silently struggle with especially if you've dealt with acne or perfectionism. Over the years, I’ve learned a few small but powerful habits that helped me interrupt the pattern. They won’t fix everything overnight, but they will help you start.

1. Keep an arm’s length from the mirror

The closer you are, the more you’ll inspect. The more you inspect, the more you’ll pick.
One of the best habits I built? Only looking in the mirror from at least an arm’s length away especially during breakout days. That distance helps you see your whole face instead of obsessing over every pore or bump. If you can’t resist the magnifying mirror… hide it. Trust me.

2. Dim the lighting when you're vulnerable

Harsh bathroom lighting can turn curiosity into fixation. If you know certain times of day trigger your picking (like removing makeup at night), try soft lighting or even doing your routine in a warmer room with less intense light. The less you see, the less you’ll poke at.

3. Keep your hands busy

Sometimes, it’s not about your skin at all, it’s about needing to fidget.
Try:

• Wearing a ring you can twist

• Keeping a stress ball or putty near your desk

• Journalling when you feel stressed

The goal isn't to suppress the urge, but to redirect it.

4. Be mindful of mirror time

Set a timer. Get in, do your skincare, get out.
Lingering in the mirror rarely leads to peace. I even made a rule: no touching my face unless I’m cleansing, applying skincare, or gently patting dry with a towel. That simple boundary changed everything. Sometimes I put a 1 minute timer on too!

5. Catch the “itch” before it becomes action

You know that feeling… the urge that starts as a little tingle or “I just want to check something.”
Learn to pause when that feeling shows up.
Sometimes I’ll literally say out loud: “No. That won’t help me heal.”
That pause, even just 5 seconds—can be enough to choose something else.

6. Keep healing tools visible

Out of sight = out of mind.
I started leaving pimple patches, calming spot treatments (that don’t clog the pores), or a mini jade roller in easy-to-reach spots, so when the urge comes, I could soothe instead of pick.
Your skin doesn’t need punishment. It needs support.

7. Forgive yourself when you slip

You’re human. Healing isn’t perfect.
The goal isn’t to never pick again, it’s to build awareness and treat your skin (and yourself) with more care. I still catch myself some days. But now, instead of spiraling, I just clean the area, apply something calming, and remind myself: “You’re still healing. One moment doesn’t erase all your progress.”

Final Thought:

Stopping skin picking isn’t about shame or discipline, it’s about replacing the urge with care.
Your skin deserves kindness.
So do you.

Good Luck

Lots of love,

Your girl, Liz.