You know there are habits that would be good for you. Exercising, meditating, journaling, doing the deeper work on yourself...

And yet, no matter how many times you try, you just can't seem to stay consistent.

Maybe you find the motivation when things get really bad, but as soon as life starts feeling better, those good habits slowly fall away again.

There's a reason this keeps happening, and it might not be what you think.

In this episode, you'll discover:

✨ Why waiting until things get bad to start building good habits can keep you stuck in a frustrating cycle

✨ Three common mistakes that make consistency so difficult — and practical ways to start doing things differently

✨ Why the way you feel about yourself can have such a powerful impact on your ability to follow through with the things you know are good for you

Building good habits isn't about forcing yourself to do more or becoming perfectly disciplined. It's about learning how to make positive changes that feel achievable, meaningful and sustainable.

And perhaps most importantly, understanding that consistency doesn't mean perfection. It means learning to keep coming back, even when you've fallen out of the habit. Every time you do, you're showing yourself that you're worth the effort.

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🌟Download your FREE Guide to Stop Skin Picking Using Somatics

🎯Join the 7-Day Skin Picking Recovery Challenge

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🙋‍♀️Send me a message here

My name is Raffaela Marie. I'm a holistic BFRB coach who has healed from 15 years of chronic skin picking myself and dedicated my life to helping driven women do the same. Through my podcast, free resources, and programs, I teach strategies to overcome urges, build emotional safety, and expand into authenticity. My approach goes beyond quick fixes, focusing on root causes and long-term recovery.

Why can chronic skin picking, hair pulling or nail biting become so incredibly addictive?

You know the behaviour is hurting you. You desperately want to stop. And yet, your brain keeps pulling you back towards it again and again.

There’s actually a reason for this — and when you understand what your brain has learned through these behaviours, so much starts to make sense.

In this episode, you'll discover:

✨ How positive reinforcement, negative reinforcement and unpredictable rewards can combine to make picking, pulling and biting incredibly difficult to resist
✨ Why your brain learned to rely on these behaviours in the first place — and why it doesn't mean there's something wrong with you
✨ One of the biggest underlying factors fuelling the addictive cycle and where you can start focusing your healing instead

Your brain learned that picking, pulling or biting could help you escape discomfort AND give you relief, soothing or satisfaction.

But what your brain has learned, it can also learn to respond to differently. And by building your capacity to navigate your emotional world, you can slowly reduce how much you need these behaviours to do it for you.

Resources:

Emotion regulation deficits in skin picking (excoriation) disorder: A systematic review

The clinical phenomenology of skin-picking disorder – Are there any obsessive-compulsive components?

💌Share your story - Book your FREE BFPA* Support Call with me

✅VIP Access to BFPA Masterclasses + Workshops

🌟Download your FREE Guide to Stop Skin Picking Using Somatics

🎯Join the 7-Day Skin Picking Recovery Challenge

🤓Sign up - FREE BFPA Monthly Masterclass

✨Join - BEYOND Support Group on WhatsApp

🙋‍♀️Send me a message here

My name is Raffaela Marie. I'm a holistic BFRB coach who has healed from 15 years of chronic skin picking myself and dedicated my life to helping driven women do the same. Through my podcast, free resources, and programs, I teach strategies to overcome urges, build emotional safety, and expand into authenticity. My approach goes beyond quick fixes, focusing on root causes and long-term recovery.

If evenings are when your picking, pulling or biting tends to get worse, this episode is something you can actually come back to and use when you need it.

After a whole day of doing, thinking and being “on”, it can be incredibly difficult to suddenly slow down. Your body might be tired, but your nervous system is still carrying everything from the day and picking, pulling or biting can become the way you decompress.

This episode is designed to give you another way.

In this episode:

✨ I'll guide you through a grounding practice to help you slow down, decompress and give your nervous system space to regulate
✨ You'll practise coming back into your body and the present moment rather than automatically defaulting to picking, pulling or biting
✨ You'll learn how to meet yourself with more softness and compassion at the end of the day — even if you do find yourself picking, pulling or biting

This isn't a quick fix, and it's not about having a perfect evening where you don't pick at all.

It's a practice you can keep coming back to. And over time, you're building the skills to regulate, slow down and support yourself in the moments you would normally turn to picking, pulling or biting.

💌Share your story - Book your FREE BFPA* Support Call with me

✅VIP Access to BFPA Masterclasses + Workshops

🌟Download your FREE Guide to Stop Skin Picking Using Somatics

🎯Join the 7-Day Skin Picking Recovery Challenge

🤓Sign up - FREE BFPA Monthly Masterclass

✨Join - BEYOND Support Group on WhatsApp

🙋‍♀️Send me a message here

My name is Raffaela Marie. I'm a holistic BFRB coach who has healed from 15 years of chronic skin picking myself and dedicated my life to helping driven women do the same. Through my podcast, free resources, and programs, I teach strategies to overcome urges, build emotional safety, and expand into authenticity. My approach goes beyond quick fixes, focusing on root causes and long-term recovery.