How to stop picking your nose

Why it sticks

Most nose picking starts with something that feels wrong: a dry patch, a crust, an itch. Removing it brings relief, which is the payoff. Then it becomes something your hand does while you are reading, driving or watching TV. Dry air, allergies and colds make it more frequent. Picking can irritate the skin inside the nose, which creates the next itch.

How to stop picking your nose

1. Moisturise the inside of your nose

   A saline spray or a little petroleum jelly just inside the nostrils keeps it from drying out. Fewer crusts means fewer cues.

2. Use a humidifier

   Dry air, especially from heating, dries the nose. A humidifier in the bedroom helps, as does drinking enough water.

3. Keep tissues everywhere

   If something needs clearing, blow your nose. Keeping tissues in the car, on the desk and by the sofa makes that the easy option.

4. Keep your hands busy

   Pick up a stress ball or fidget when your hands are idle. Picking happens most when your hands have nothing else to do.

5. Trim your nails

   Short nails make picking less satisfying and less likely to cause damage.

6. See a doctor for frequent nosebleeds

   Frequent bleeding, sores that do not heal or constant crusting are reasons to see a GP.

What to track instead

A row that only records the habit not happening gets a tick on the days you were never tempted, and tells you nothing on the day it mattered. Give the row to the replacement:

• Saline spray morning and night
• Tissues within reach
• Fidget in hand during TV

Print a tracker with these 3 habits or open them in a spreadsheet.

Your first week

1. Day 1. Notice when you pick and what you are doing.
2. Day 2. Buy a saline spray and use it morning and night.
3. Day 3. Put tissues in the car, on the desk and by the sofa.
4. Day 4. Keep a fidget toy where you watch TV.
5. Day 5. Trim your nails.
6. Day 6. Set up a humidifier or open a bowl of water near a radiator.
7. Day 7. Count today's picks against day one.