Skin picking can feel like an unbreakable cycle, especially for those with ADHD. But with the right strategies, it is possible to regain control and reduce the urge.

One effective approach is ‘awareness training’. By noticing when and where skin picking happens most — at night, while studying, during stress — you can plan alternatives. Many people find that using stress balls, fidget toys, or even textured fabrics helps redirect restless energy.

Cognitive behavioural therapy (CBT) is another powerful tool. Therapists guide individuals to identify thought patterns that lead to picking and replace them with healthier responses. For some, medication that manages ADHD symptoms also reduces compulsive behaviours.

Lifestyle adjustments matter too. Getting enough sleep, eating a balanced diet, and reducing caffeine can all improve impulse control. Parents of children with ADHD may find that structured routines and gentle reminders make a difference.

Above all, be patient with yourself. Skin picking is a challenge, but it’s not insurmountable. With support, practical tools, and consistent effort, many people see dramatic improvements. Visit our dedicated ADHD and Autism centre for your free assessment, and for more information.