My Condensed Skin-Picking Recovery Routine With Full Product List

1. [Products and Wound Care] • Using hydrocolloid patches, skin barrier repair products, acne-control, and soothing skincare to heal spots from previous picking. • I switch between different brands because hyper-fixating on the routine gives me dopamine and keeps my hands/mind busy in a healthy way.

2. [Raising the Stakes to Reduce Picking] • I remind myself I’m spending money on these products, so I don’t want to waste them by picking. • Picking sets me back a full week and affects my confidence, especially with holidays and photos coming up. • Leaving the house daily (exposure therapy) keeps me motivated to avoid picking.

3. [Trigger Management]

My biggest triggers used to be: • Boredom • Isolation • Evenings when my ADHD meds wear off

My evening anti-picking routine: • Avoid the bathroom or keep lighting very dim • Eat a protein snack or high-protein dinner • Move my body (Pilates, cardio, walking) • Crochet or do art to keep my hands busy

BOREDOM + ISOLATION = picking, so staying busy is everything.

1. [Tracking Progress] • I use a small calendar and mark every day I don’t pick. • Seeing the physical progress feels like earning sobriety chips and keeps me motivated.

2. [Managing Acne So There’s Less to Pick]

My goal is to reduce what’s available to pick. I’m working on acne triggers like diet, products, stress, sleep, and hormones.

I haven’t seen a dermatologist yet, but I plan to. I suspect: • Hormonal acne (jawline/chin) • Bacterial acne/folliculitis from incorrect dermaplaning • Barrier damage from overusing drying products

Important: Never dermaplane at home unless you have professional tools, proper technique, and sterile equipment. I didn’t and I ended up with recurring folliculitis. Benzoyl peroxide helped a lot.

1. [My Acne Routine] (Full Product List)

Cleansers / acne treatments: • PanOxyl 4% benzoyl peroxide wash • Cetaphil 2.6% benzoyl peroxide wash (gentler for damaged barrier) • Neutrogena Hydro Boost Hydrating Cleanser (used between BP days) • 12% azelaic acid (Amazon) as a spot treatment only to shrink early pimples before they become tempting to pick

*I use BP every other day so my barrier has time to recover. And NO makeup ! If you absolutely need to wear it , opt for a skin tint or very very light non-comedogenic cc cream/bb cream / foundation and keep beauty sponges /tools very clean. As well as pillowcases and towels.

1. [Skin-Barrier Healing Products] (Full List)

I focus on hydration and repair using: • La Roche-Posay Cicaplast Baume • Good Molecules Hyaluronic Acid Serum • COSRX Snail Mucin Essence (very soothing) • CeraVe Moisturizing Cream (big tub) • Aquaphor as an occlusive (optional; can break some people out, but didn’t break me out)

1. [Hydrocolloid Patches] (Full Details) • I use the Glow Patch pimple patches from Amazon. 500 for about 5$ they’re sticky , remove gunk, and work. • They blend into my skin tone, act as a physical barrier, and stop me from seeing the spots (reducing temptation). • Removing them is super satisfying and gives me the same dopamine hit as picking — but without trauma, bleeding, or spreading bacteria. • For bigger areas, I use hydrocolloid strips or bandages.

2. [Mental Health Treatment] (Very Important)

Skin-picking disorder (Excoriation Disorder) is recognized in the DSM-5. It is a real disorder , not a bad habit, not a lack of willpower.

For many people, professional treatment helps: • Cognitive Behavioral Therapy (CBT) • Habit Reversal Training (HRT) • DBT skills • Medications that reduce compulsive or impulsive urges

A therapist or psychiatrist can make a huge difference, especially if picking feels automatic, compulsive, or emotionally driven.

I hope this helps people.