Free printable · No email required
Your nail biting
trigger tracker.
Notice one pattern. Try one response. Use this seven-day worksheet on paper; your notes never need to leave your hands.
Use it in a way that feels manageable
Choose one setting to observe, such as studying or evening TV. Make a short note when you notice biting or an urge, or summarize that setting once a day. You do not have to fill every row. The worksheet is a personal planning aid, not a diagnostic test.
Example only: “Day 1 · laptop, afternoon · checking a rough edge · rested hands flat · returned to my email.” You can write “not sure” or leave a box blank.
One week, one small experiment
My chosen setting: ____________________ My response: ____________________
| Day | Setting / activity | What I noticed | Response I tried | What happened next |
|---|---|---|---|---|
| 1 | ||||
| 2 | ||||
| 3 | ||||
| 4 | ||||
| 5 | ||||
| 6 | ||||
| 7 |
One thing to keep: __________________________________________________
One thing to adjust: _________________________________________________
Review the setting, not your worth
At the end of the week, look for one recurring situation and one response you could use again. No score, perfect streak, or label is required. Follow the seven-day starter plan if you want a daily prompt.
Prefer a private record on your iPhone?
NailPause keeps your ongoing practice together with guided resets, trigger history, and local recovery photos.
Get NailPause for iPhoneFor educators and resource pages
You may print and share this original NailPause worksheet unchanged, including its attribution, for personal or educational use. Link to this page so readers can find the latest version. Do not present it as a clinically validated assessment.
Background and limits
The broader role of awareness and competing responses is described in this HRT review. The layout, seven-day schedule, and example here are our own educational tools. Seek qualified care for persistent injury, infection concerns, or substantial distress.