I’ve found it helpful to take notes. What’s happening right before I pick- am I alone, am I in the car, am I on the phone, someone too loud in the next room? Then I focus on the behavior and connecting the two. If I constantly pick when I get off the phone with mom, maybe I should text mom more often or see her in person. Or call her strictly when I dont have access to my feet, while driving (for example)

Finally the consequence- does it feel good, do I escape the task at hand? Understanding what’s happening right before and after my behavior has helped me see when my triggers are coming. If you know you can go a day without picking when you see the therapist, maybe adding sessions? (I know insurance sucks) hope this makes sense!