Do you bite your nails down until they hurt? Do you notice when you’re doing it? Or do you do it subconsciously?
Wear the Pavlok on your wrist and zap if you start to do the undesired action. As you have a craving or do the habit, zap yourself at each step. The more often you zap yourself while craving or doing it, the faster you’ll see the cravings reduce.
It can also be helpful to turn on hand detection, so that your Pavlok can alert you when you are unconsciously raising your hand to bite your nails. It is important not to rely on this feature, as part of Pavlok is performing the zap yourself to become aware of your thoughts and actions.
The 3 Step Process
1. Set aside 5 minutes a day for 5-10 days to bite your nails purposely and zap. Wear your Pavlok throughout the day. Notice when you start to do the undesired action.
2. Zap yourself when you notice that you are having the impulse to bite. And of course, zap yourself several times if you catch yourself biting your nails.
3. Do this as often as you can to keep the cravings and the actions low. If it starts to increase, add more zaps.
After 5 days, check in with yourself and determine your progress. You should notice a significant reduction or elimination of the need to bite your nails. Continue using this process until you feel an aversion towards the cravings – and you no longer bite your nails.
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Habits, Technology & Behavioral Change