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When you recognise an urge, try a replacement behaviour. What's this for?
Take a slow deep breath in through your nose for 2 seconds. Hold for 1 second. Exhale slowly through your mouth for 3 seconds.
Repeat 5 times.
We aim to have the most comprehensive and truthful list of replacements. If you know some we don't have or want to add something to an existing one, email us!
contact@dulcetapp.comThis rubber follicle toy mimics the sensation of plucking without damaging your skin or hair.
Pull out the individual strands when you feel the urge to pick or pluck hairs.
Buy Hair Plucking ToyWe aim to have the most comprehensive and truthful list of replacements. If you know some we don't have or want to add something to an existing one, email us!
contact@dulcetapp.comFidget toys provide sensory stimulation to redirect urges and anxious energy. Keep a fidget toy handy on your desk.
Here are some popular fidget toys
We aim to have the most comprehensive and truthful list of replacements. If you know some we don't have or want to add something to an existing one, email us!
contact@dulcetapp.comFlicking a rubber band against your wrist creates a stinging sensation deterring you from focusing on your urges.
The slight discomfort can help divert your thoughts and helps prevent future urges for some people. But don't overdo it!
For a less painful alternative: wrap rubber bands around your fingers and roll them back and forth for a tactile feeling.
Read moreWe aim to have the most comprehensive and truthful list of replacements. If you know some we don't have or want to add something to an existing one, email us!
contact@dulcetapp.comPractise these pen tricks for a few minutes whenever you feel restless energy building up.
Over time, you might master this cool skill and be able to do things like the thumb around, sonic, infinity and more.
We aim to have the most comprehensive and truthful list of replacements. If you know some we don't have or want to add something to an existing one, email us!
contact@dulcetapp.comDoodling can relax the mind by entering a therapeutic flow state. Let your pen wander across paper without judgement. Embrace imperfection.
Some basic doodle ideas: cube, letters of the alphabet, cars, flowers, logos, houses, patterns...
How to DoodleWe aim to have the most comprehensive and truthful list of replacements. If you know some we don't have or want to add something to an existing one, email us!
contact@dulcetapp.comA relaxing and creative activity involving filling intricate patterns or images with colours.
Ideal for stress relief and artistic expression.
Buy colouring in bookWe aim to have the most comprehensive and truthful list of replacements. If you know some we don't have or want to add something to an existing one, email us!
contact@dulcetapp.comKnown for millennia in different cultures, these have been used for stress-relief, meditation, time passing and prayer all around the world.
Just flick the beads along the string for a comforting tactile click and sound.
How to use beadsBuy beadsWe aim to have the most comprehensive and truthful list of replacements. If you know some we don't have or want to add something to an existing one, email us!
contact@dulcetapp.comHand holding has been scientifically proven to help for some people with a variety of things from pain management to stress and anxiety. And it's completely free.
We aim to have the most comprehensive and truthful list of replacements. If you know some we don't have or want to add something to an existing one, email us!
contact@dulcetapp.comThese are usually made of rubber, foam, gel, or other malleable materials.
Stress balls can be squeezed to channel restless energy and stimulate touch receptors. If you're squeezing, you can't pull!
Buy stress ballWe aim to have the most comprehensive and truthful list of replacements. If you know some we don't have or want to add something to an existing one, email us!
contact@dulcetapp.comTake two quick short inhales through your nose followed by one long extended exhale out the mouth.
Allow chest and shoulders to relax down.
Repeat slowly several times allowing tension to dissipate.
Watch guideWe aim to have the most comprehensive and truthful list of replacements. If you know some we don't have or want to add something to an existing one, email us!
contact@dulcetapp.comA quick 2-3 minute walk releases feel-good endorphins while clearing your head. Stroll around your home or office to refresh.
We aim to have the most comprehensive and truthful list of replacements. If you know some we don't have or want to add something to an existing one, email us!
contact@dulcetapp.comHere's the long tail of fidget toys that you can look for yourself and our quick view of them.
We aim to have the most comprehensive and truthful list of replacements. If you know some we don't have or want to add something to an existing one, email us!
contact@dulcetapp.comGently brush your scalp or facial hair. The gentle pressure and motion can be calming and provide a sensory release.
Be careful not to brush too hard, too often or cause discomfort.
Buy high quality beard combWe aim to have the most comprehensive and truthful list of replacements. If you know some we don't have or want to add something to an existing one, email us!
contact@dulcetapp.comTake a quick exercise break by doing 5 press ups, squats or calf raises. This small burst of physical activity can help release tension and redirect your energy.
Even a minute of exercise can boost your mood and mindfulness.
We aim to have the most comprehensive and truthful list of replacements. If you know some we don't have or want to add something to an existing one, email us!
contact@dulcetapp.comMeditation can help you become more present, calm and focused. Find a quiet space, get comfortable and start by focusing on your breathing.
There are many free guided meditation apps and videos to get started if you need some guidance.
We aim to have the most comprehensive and truthful list of replacements. If you know some we don't have or want to add something to an existing one, email us!
contact@dulcetapp.comPop Its are a type of sensory fidget toy made of silicone bubbles that you can press down to pop and then pop back up again.
The simple repetitive popping motion can be calming and redirects fidgety fingers.
Buy Pop ItWe aim to have the most comprehensive and truthful list of replacements. If you know some we don't have or want to add something to an existing one, email us!
contact@dulcetapp.comSit on your hands for a few minutes to make it physically difficult to engage in a habit like hair pulling or skin picking.
The gentle pressure and position can help redirect your focus and resist the urge.
We aim to have the most comprehensive and truthful list of replacements. If you know some we don't have or want to add something to an existing one, email us!
contact@dulcetapp.comPetting an animal can be incredibly soothing and lower stress levels. The soft fur and rhythmic motion helps relax the mind and body.
We aim to have the most comprehensive and truthful list of replacements. If you know some we don't have or want to add something to an existing one, email us!
contact@dulcetapp.comClench your fists tightly and hold.
The tensing motion helps discharge pent-up energy and stress in the muscles.
We aim to have the most comprehensive and truthful list of replacements. If you know some we don't have or want to add something to an existing one, email us!
contact@dulcetapp.comString cheese can provide a safe outlet for picking and oral habits. Slowly peel the cheese apart strand by strand.
The peeling motion is calming, and you can eat the cheese for a tasty, protein-rich snack when done.
We aim to have the most comprehensive and truthful list of replacements. If you know some we don't have or want to add something to an existing one, email us!
contact@dulcetapp.comA wire scalp massager is a handheld tool with flexible wire tendrils that gently massage and scratch the scalp when dragged across.
The tickling sensation can help relieve stress, increase blood flow, and provide a calming tactile experience.
Buy wire scalp massagerWe aim to have the most comprehensive and truthful list of replacements. If you know some we don't have or want to add something to an existing one, email us!
contact@dulcetapp.comThe act of de-shelling sunflower seeds one by one can be a calming, repetitive activity that occupies both your hands and mouth.
The seeds also provide a tasty, crunchy high protein snack to munch on.
We aim to have the most comprehensive and truthful list of replacements. If you know some we don't have or want to add something to an existing one, email us!
contact@dulcetapp.comFind any small object and keep it in your hands. This can be a pen, keys, a coin, card, a stone, whatever. Move it around, squeeze it, or simply hold it.
Having your hands occupied makes it difficult to engage in bad habits.
We aim to have the most comprehensive and truthful list of replacements. If you know some we don't have or want to add something to an existing one, email us!
contact@dulcetapp.comChew necklaces are made of food-grade silicone or plastic and designed to be safely chewed or fidgeted with in the mouth.
The repetitive chewing motion can help relieve stress, anxiety, and resist oral habits like nail biting, cheek and hair chewing.
Buy Chew NecklaceWe aim to have the most comprehensive and truthful list of replacements. If you know some we don't have or want to add something to an existing one, email us!
contact@dulcetapp.comOur AI-powered system will alert you of your bad habit, increase your awareness and guide you to do it less over time.
Dulcet offers solutions to a number of habits. Which one do you want work on?
We aim to have the most comprehensive and truthful list of replacements. If you know some we don't have or want to add something to an existing one, email us!
contact@dulcetapp.com