If you can't stop pulling your hair or picking your skin, you already know that knowing better doesn't make it stop. You've tried. It keeps happening. That is not a willpower problem. That is a behavioral loop — and behavioral loops respond to a specific kind of practice.
This Isn't a Habit is a digital workbook for hair pulling (trichotillomania) and skin picking (excoriation disorder), built by Madina Alam, LMHC, a licensed mental health counselor who specializes in OCD, anxiety, and body-focused repetitive behaviors. It is based on Habit Reversal Training, one of the most evidence-based approaches for stopping BFRBs.
Most people who want to stop hair pulling or skin picking never get traction because they are trying to use willpower against a behavior that is driven by sensation, emotion, and automatic habit. This workbook targets all three.
Here is what's inside:
A self-monitoring form to track episodes, urge intensity, body area, triggers, and what the behavior does for you in the moment. A trigger chain map to identify exactly what sets it off. A personalized competing response plan matched to your specific function — whether you pull or pick because of itching, tension, boredom, texture seeking, or perfectionism. Sensory substitutes for common physical triggers including heat, pressure, and scalp or skin discomfort. Body-area specific strategies for the scalp, face, arms, fingers, and pubic region. Urge surfing and delay skills so you can outlast the urge without acting on it. A deliberate practice section that has you put yourself in the trigger situation on purpose and practice the new response while the urge is actually present. Weekly check-in pages and a setback protocol for hard days.
This is not a journal. It will not ask you to reflect on your feelings. It will ask you to practice stopping, the same way a therapist trained in HRT would.
Digital PDF download. Available immediately after purchase. Licensed for individual use only. Please do not distribute or share the file. Clinicians: each client requires their own copy.
Created by Madina Alam, LMHC. Mental Health Madina PLLC. mentalhealthissexy.org
If you can't stop pulling your hair or picking your skin, you already know that knowing better doesn't make it stop. You've tried. It keeps happening. That is not a willpower problem. That is a behavioral loop — and behavioral loops respond to a specific kind of practice.
This Isn't a Habit is a digital workbook for hair pulling (trichotillomania) and skin picking (excoriation disorder), built by Madina Alam, LMHC, a licensed mental health counselor who specializes in OCD, anxiety, and body-focused repetitive behaviors. It is based on Habit Reversal Training, one of the most evidence-based approaches for stopping BFRBs.
Most people who want to stop hair pulling or skin picking never get traction because they are trying to use willpower against a behavior that is driven by sensation, emotion, and automatic habit. This workbook targets all three.
Here is what's inside:
A self-monitoring form to track episodes, urge intensity, body area, triggers, and what the behavior does for you in the moment. A trigger chain map to identify exactly what sets it off. A personalized competing response plan matched to your specific function — whether you pull or pick because of itching, tension, boredom, texture seeking, or perfectionism. Sensory substitutes for common physical triggers including heat, pressure, and scalp or skin discomfort. Body-area specific strategies for the scalp, face, arms, fingers, and pubic region. Urge surfing and delay skills so you can outlast the urge without acting on it. A deliberate practice section that has you put yourself in the trigger situation on purpose and practice the new response while the urge is actually present. Weekly check-in pages and a setback protocol for hard days.
This is not a journal. It will not ask you to reflect on your feelings. It will ask you to practice stopping, the same way a therapist trained in HRT would.
Digital PDF download. Available immediately after purchase. Licensed for individual use only. Please do not distribute or share the file. Clinicians: each client requires their own copy.
Created by Madina Alam, LMHC. Mental Health Madina PLLC. mentalhealthissexy.org
