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this really has to be it



1. Identify the problem- obsessive skin picking

2. Identify the triggers- tired, emotional, stressed, anxious

3. Analyze the consequences- embarassment, shame, guilt, being gross and unconfident for my wedding and brother's wedding

4. Uncover the internal cues that perpetuate habits- must be perfect, i'll just squeeze one, i have to get the infection out

5. Set goals for a habit-free lifestyle - a good career, a beautiful and confident wedding and honeymoon

6. Learn and reinforce more benign tension relievers - stretch, pray, breathe

7. Get support for change -hard one. i guess i have some

8. Maintain gains -the squeezing has been less and less... i suppose i can celebrate that

9. Learn how diet and exercise can help -keep exercising and drinking lots of water

10. Avoid relapse -have yet to accomplish this

Part of successful habit reversal is documenting the process. Create a Daily Progress Log for yourself. Make notes every day on the following:


Type of Urge(s) Felt

Possible Trigger(s)

How You Are Feeling

What your Strategy is to Combat the urge(s)

What You Did

What you could have done instead

How you Felt Afterwards


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