Logo for BFRBe Mindful featuring blue flowers and elegant text.

SELF-PACED COURSE

Habit Reversal Training

A Different Way to Respond

Habit Reversal Training
$50.00
One time

A self-paced, experiential course that walks you through Habit Reversal Training (HRT) for hair pulling and skin picking. You'll practice awareness training, competing responses, nervous system regulation, and identifying the needs beneath your urges, with guided audio and a companion workbook to help you apply the skills to your own experience. *Membership is a one-time purchase (not a subscription) and simply gives you a login to access the course for as long as it remains available.

Habit Reversal Training
$50.00
One time

A self-paced, experiential course that walks you through Habit Reversal Training (HRT) for hair pulling and skin picking. You'll practice awareness training, competing responses, nervous system regulation, and identifying the needs beneath your urges, with guided audio and a companion workbook to help you apply the skills to your own experience. *Membership is a one-time purchase (not a subscription) and simply gives you a login to access the course for as long as it remains available.

Inside the course

  • Understand the foundations of HRT – Learn how Habit Reversal Training works and how it can help you respond differently to hair pulling and skin picking.

  • Recognize your patterns – Learn to identify your warning signs, notice when urges arise, and create more opportunities for awareness and choice.

  • Practice new responses – Develop competing responses that work for your body and your everyday environments.

  • Support your nervous system – Explore ways to regulate your body and recognize what you might need in moments of discomfort or restlessness.

  • Learn through guided practice – Use audio exercises, reflection questions, and worksheets to apply each skill to your own experience.

  • Approach change with compassion – Learn to respond to difficult moments with curiosity rather than criticism, making room for progress without expecting perfection.

Meet Your Instructors

What You'll Gain

Created by Laura Hobson, PA-C, a physician assistant and BFRB coach, and Kelsey Shogren, PsyD, a clinical psychologist. Both specialize in working with people who experience hair pulling and skin picking, bringing their clinical knowledge and years of experience into an approachable, practical course.

A woman with shoulder-length wavy hair smiling at the camera, background with green plants.

Habit Reversal Training (HRT) is an evidence-based approach for hair pulling and skin picking. Learn how it works and how to use its core skills in everyday life.

Understand the Approach

Learn to notice the movements, warning signs, and situations that tend to come before pulling or picking, creating more opportunities to respond intentionally.

Recognize Your Patterns

Through guided exercises and reflection, you'll explore your own patterns and practice adapting the skills to your experiences, needs, and environments.

Make it Your Own

Each lesson includes guided audio and reflection exercises to help you apply what you're learning. There's no expectation of perfection, just opportunities to notice, experiment, and keep practicing.

Practice at Your Own Pace

Here are answers to some of the questions I hear most often. If yours isn't here, feel free to reach out.

  • This course is designed for adults and teens experiencing hair pulling (trichotillomania) or skin picking (excoriation disorder). Many of the concepts are also helpful for nail biting and related body-focused repetitive behaviors.

  • No. The course is designed to be completed independently or alongside therapy. If you're already working with a therapist, these lessons can reinforce and organize the skills you're practicing together.

  • Many people have been introduced to Habit Reversal Training but found it difficult to apply consistently. This course focuses on making HRT practical by helping you adapt it to your own patterns, environments, and daily life.

  • This course is self-paced, so you can move through it on your own schedule. While you're welcome to complete it more quickly, I recommend finishing one module at a time and spending about a week practicing the skills before moving on. Building new habits takes repetition, and giving yourself time to apply each lesson will help you get the most out of the course.

  • Habit Reversal Training is one of the most effective treatments available, but there is no approach that guarantees urges or behaviors will disappear completely. The goal is to build awareness, strengthen new responses, and gradually create more flexibility and choice over time.

    Even if we don't end up working together, I'm always happy to help point families toward resources whenever I can.

  • This course is designed primarily for teens and adults who are working on their own hair pulling or skin picking. While many of the concepts can be adapted for younger children with the support of a parent or therapist, the course was created with older learners in mind. If you're looking for guidance as a parent, I recommend starting with the Parent Freedom course.

  • No. HRT is the foundation, but we also discuss nervous system regulation, identifying needs, self-compassion, and ways to make the skills sustainable in everyday life.