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If you’ve ever been told to “just stop” pulling or picking, you already know it’s not that simple. Habit Reversal Training (HRT) is one of the most effective, evidence-based approaches for body-focused repetitive behaviors (BFRBs) like hair pulling and skin picking, but it can feel confusing or hard to actually use in real life.
We created this starter pack to make HRT more approachable, practical, and easier to follow. Instead of just explaining the concepts, we walk you through how to apply them in your own patterns, your own environments, and your specific “pulling or picking zones.” You can move through this on your own or alongside therapy. The goal isn’t perfection, it’s building small moments of awareness and choice that start to shift the pattern over time.
If you’ve ever been told to “just stop” pulling or picking, you already know it’s not that simple. Habit Reversal Training (HRT) is one of the most effective, evidence-based approaches for body-focused repetitive behaviors (BFRBs) like hair pulling and skin picking, but it can feel confusing or hard to actually use in real life.
We created this starter pack to make HRT more approachable, practical, and easier to follow. Instead of just explaining the concepts, we walk you through how to apply them in your own patterns, your own environments, and your specific “pulling or picking zones.” You can move through this on your own or alongside therapy. The goal isn’t perfection, it’s building small moments of awareness and choice that start to shift the pattern over time.