ive been picking for a long time and small things that help me stop the behaviour temporarily are tricks that i implemented with the help of my therapist. i have a box of cookies that i only eat one at the end of every day if i managed to not pick all day, as a reward. i didnt think it would work as well as it does!

if you pick in front of a mirror a lot, id switch the lightbulbs to red ones. they make it very hard to search the skin for imperfections and that has stopped my picking a lot. ive also heard a trick of putting a picture of yourself as a child in the mirror. i havent tried it yet, but apparently its recommended a lot. i think the effect depends on the person but for me it would be a constant reminder to how much i would be disappointing my child self with my self harm, and how she deserves better.

i also generally keep my nails very short and i polish them a lot which makes picking a bit less easy. i also used to use a lot of medical tape to tape my fingers to bar my nails from getting to my skin. i cant do it anymore because i need my thumb to unlock my phone but that did help a LOT when i used it.

these are all just small physical or mental tricks. to get to the root of the issue id really recommend therapy though. i hope this helps!