Im 33 and i still do a bit of face picking.
its terrible. For me, it took years of discipline and better judgment on which ones to mess with. I wish i could say ill never do it again but when i have a huge mountain on my face that i know will go down if i extract, i cant stop myself.
But for all the ones that i KNOW wont get better and will worse if i mess with them, i just quickly finish my routine and go to bed. The next day i always feel better that i didnt touch it and sometimes, ill wake up and the one in question is gone.
For me, the main way i stop myself is thinking of all the acne marks and scars that took months, sometimes over a year to go away. I got lucky and most of them ended up healing but the "what if" it doesnt heal and im left looking at the same scar when im 40 is what keeps me from tearing up my face.
I wish i had more advice but the only thing i can say is think of the damage you are causing in the long run. Watching my mom and aunt regret their tanning days made me very aware of using sunscreen on my face since i was 20. And now i have no sun damage or crows feet. Watching my sister never wash her makeup off at night caused her to have irreversible pore damage and because of that, my pores are nice and clean when i go to bed every single night and i have no stale makeup seeping deep into my skin. The women in my family are all beautiful but its heartbreaking to know that they dont feel that way when they look into the mirror because they know they made poor choices that they cant take back.
The timer is a good idea. I hope you find a solution that works for you! Youre not alone!!