Free printable nail biting tracker
A one-page, 30-day log for noticing when you bite and what is going on at the time. Print it, keep it on your desk, and tally each catch. It is free, with no sign-up.
Download the PDF (one US Letter page).
How to use it
- Each time you notice your hand at your mouth, make a mark in that day’s tally box.
- Tick what was going on: stress, deep focus, boredom or something else.
- Tick the competing-response box if you did something else with your hands instead.
- After a week, look for the moments that keep coming up.
Keeping a self-monitoring log is the usual first step in awareness training, the first component of habit reversal training. Our habit reversal guide covers the full method.
What a paper log can and cannot do
A paper log only records what you notice, and much nail biting happens without noticing. If you work at a computer, Stop Biting watches through your webcam and sounds an alarm the moment your hand reaches your mouth, so the catches are logged for you. It detects nail biting only, and only in front of your webcam. A log is a way to notice a habit, not a treatment.