ADHD and Skin Picking: How to Manage Body-Focused Repetitive Behaviours Effectively.
Do you often find yourself picking at your skin without realizing it? If you have ADHD, this behaviour might feel frustratingly familiar. Known as Body-Focused Repetitive Behaviours (BFRBs), skin picking and similar habits are surprisingly common in people with ADHD. Let’s explore why they happen, the impact they have, and how to manage them effectively.
What Are BFRBs? BFRBs are repetitive, often subconscious behaviours that target the body. For those with ADHD, they can include:
Hair pulling.
Nose picking.
Masturbation.
Nail picking or biting.
Chronic joint cracking.
Skin picking (lips, fingers, face).
These behaviours often provide temporary relief from boredom, stress, anxiety or overstimulation (yes, even masturbation - while 100% healthy - can be about anxiety or stress rather than a sexual need).
The Impact of Skin Picking
While skin picking might feel satisfying in the moment, it often leads to:
Pain and discomfort.
Regret or embarrassment.
Potentially serious skin damage.
A bloody mess.
Personal Experiences With Skin Picking
As someone with ADHD, I’ve had two distinct experiences with BFRBs:
My left thumb’s cuticle has been my “scratching post” since childhood. I make it bleed a lot.
I often pick at my scalp due to itchiness from allergies and then need to scratch off the resulting scabs. I bought the following hat to manage this. The hat limits access to my scalp and creates a barrier.
How to Manage BFRBs
Here are some strategies that have worked for me and others:
Fidget Tools: Keep your hands busy with stress balls, sensory toys, or textured objects. I’ve had Calm Strips recommended to me. They are a reusable, residue-free sensory tool for stress relief and focus.
Cover up: A hat, a bandage, gloves - if it’s a spot you can cover, create a barrier.
Mindfulness: Practice noticing when you’re picking so you can redirect your behaviour.
Healthy Distractions: Activities like knitting, doodling, or chewing gum can help channel the urge.
Stay groomed: If my cuticles are ragged I will bite and pull to try to flatten them out. I keep cuticle nippers at my desk. Some nail biters find that nailpolish is a good deterrent. If you spend money on a manicure, the money you spend could be both a way to dissuade you from picking at your hands, and act as a reward. If you’re constantly pulling knots out of your hair, brush regularly.
Person knitting to manage ADHD-related skin picking.
Key Takeaways
➡️Skin picking and other BFRBs are common in ADHD and often occur subconsciously.
➡️These behaviours may provide short-term relief but can lead to negative consequences.
➡️Using fidget tools, practicing mindfulness, covering up, finding healthy distractions and staying groomed are practical ways to manage them.
If you’re struggling with skin picking or other BFRBs, know that you’re not alone. Understanding these behaviours and implementing simple strategies can make a significant difference.
If you’d like support managing ADHD-related challenges, feel free to reach out—I’d love to help! Book a session with me to create your personalized ADHD toolkit. Scroll around my blog for more ADHD management tips.
