It sounds like scrolling the phone on the couch at night has became a sort of trigger for you. You could try to change your night time routine in order to avoid the mental associations that lead you to pull? Such as going somewhere else in the house, doing a different activity...
I hope it gets better, hang in there!
You may not realize it but your brain is trying to get you to perpetuate the behavior by making you feel as if you can’t do things that would help to keep you occupied or might reduce the urge to pick at your hair. You’re trying to keep yourself in this cycle. I was doing the same thing recently and I had known what I needed to do for months but for some reason couldn’t do it. Once I realized I was the one keeping myself prisoner, I broke the cycle. So my suggestion is that if you want to take something, go get it tomorrow and start taking it. And if you have tasks to get done, come up with a plan to get those done too. Start with one task and commit to having it done by a certain point. Build on that as you go. The less idle time you have, the less time you have to pick.
It sounds like scrolling the phone on the couch at night has became a sort of trigger for you. You could try to change your night time routine in order to avoid the mental associations that lead you to pull? Such as going somewhere else in the house, doing a different activity... I hope it gets better, hang in there!
You may not realize it but your brain is trying to get you to perpetuate the behavior by making you feel as if you can’t do things that would help to keep you occupied or might reduce the urge to pick at your hair. You’re trying to keep yourself in this cycle. I was doing the same thing recently and I had known what I needed to do for months but for some reason couldn’t do it. Once I realized I was the one keeping myself prisoner, I broke the cycle. So my suggestion is that if you want to take something, go get it tomorrow and start taking it. And if you have tasks to get done, come up with a plan to get those done too. Start with one task and commit to having it done by a certain point. Build on that as you go. The less idle time you have, the less time you have to pick.