Hair Pulling Tracker: BFRB

BFRB Tracker is a self-monitoring tool built around Habit Reversal Training (HRT) techniques for hair pulling, skin picking, and nail biting. Log an urge or an episode in seconds, watch your own pattern build over weeks, and reach for a stimulus-control plan or a competing response the moment you notice an urge starting.

A broken streak isn't a failure here — it's data. BFRB Tracker exists to make your own pattern visible: when urges happen, what tends to trigger them, and which response actually helps you ride one out instead of acting on it.

WHAT YOU CAN DO
• Log an urge or episode — record intensity and context in seconds, any time of day
• Weekly pattern summary — see what your own logged data says about this week, not a guess
• Streak tracking — a reset is treated as data, never as failure
• Stimulus-control planner — change your environment ahead of time so high-risk situations are less likely to lead to an episode
• Competing-response library — a fist clench, a stress-ball squeeze, cold water on the hands, and other first-line techniques you can use the moment an urge starts
• Awareness training — logging each episode doubles as the noticing practice that habit reversal training is built on
• Progress view — track your logging streak and pattern trends over time
• Recent entries list — scan back through your last several logged urges and episodes at a glance

WHY BFRB TRACKER
• Built around Habit Reversal Training — the same clinical model used in professional BFRB treatment, adapted into a self-monitoring tool
• Logging takes seconds — urges and episodes get recorded in the moment, not reconstructed later
• A real technique library — multiple competing-response options, not just one generic timer
• No judgment in the data — every entry, including a reset streak, is just information about your own pattern
• Private by design — your episode log stays on your device

WHO IT'S FOR
• Anyone who pulls hair, picks skin, or bites nails and wants to understand their own pattern
• People already familiar with Habit Reversal Training who want a log built around it
• Anyone who wants a stimulus-control plan and a competing response ready before the next urge hits
• People who want a private way to track urges without judgment
• Anyone who has tried to describe their pattern to a therapist and realized they had no actual log to bring to the session

BFRB Tracker is a self-monitoring tool, not a diagnosis, treatment, or substitute for professional mental-health care. If you're in crisis, the app's Crisis Resources page connects you to real support right away. For everyday tracking, it's the urge log, the pattern summary, and the technique library that turn a habit-reversal approach into a daily practice you can actually keep up.

Download BFRB Tracker and start seeing your own pattern.

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