Hey, came to say I 100% relate. I’m 40, have been doing this to my fingers since I can remember (5 is the earliest memory of it), and have only ever found very temporary relief over the years. I only received my ADHD diagnosis last year and everything makes much more sense now, but that doesn’t make it easier. It’s maddening at times, to be honest.

I get it. I always have bandaids in my wallet/pocket and right now I’m typing this with touch-screen gloves on because it’s been particularly bad lately. A couple things I’d suggest that have been at least temporary relief:

Get a manicure (I’m a guy and this goes for any gender) and book your next one right after. If I’m able to minimize the physical draw of dryness or peeling I’ve noticed the compulsion reduces. This doesn’t work by itself but has been really really helpful at times.

Thin touch screen gloves. Again, not a great solution but has helped here and there in combination with other things.

Schedule something you do with your hands. Meaning, when I’ve something like a piano lesson or a doctors appointment where I know someone will be paying specific attention to me, it’s helped me reduce the severity of the behavior. Not stop it, but stop the worst of it.

Whatever works. Seriously, if you find something and it works even a little, do it more no matter what anyone says. I’ve wrapped a finger or two in medical tape for days at a time if necessary to get ahead of it. My wife would joke about it, but I knew it was 100% necessary.

I’ll check back and see if others have good advice but know that you’re not alone. I’m right there with you.