A Behavior Modification Plan to Decrease Nail Biting
Liberty University
PSYC 320 - Behavior Modification
Introduction
Onychophagia or nail biting is a common body-focused repetitive behavior beginning
during late childhood and persisting into adulthood. Even when nail biting can seem as a
harmless habit, it can actually lead to possible physical damages to the nails and the skin near
them. It also makes people feel ashamed or insecure about how their hands look. I can talk from
personal experience with this behavior, as I have struggled for as long as I can remember. Even
as a young child, my mother will have to constantly remind myself to stop biting them. But I
could never stop myself from doing it, even when using braces, fake nails or even having a bitter
nail polish on, none of the tips ever seemed to work the tiniest bit. The purpose of this project is
to reduce how often I bite my nails by using a behavior change strategy backed by psychological
research. In this essay, I’ll go over what the research says about nail biting and explain the
intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment.
Onychophagia or nail biting is a common body-focused repetitive behavior beginning
during late childhood and persisting into adulthood. Even when nail biting can seem as a
harmless habit, it can actually lead to possible physical damages to the nails and the skin near
them. It also makes people feel ashamed or insecure about how their hands look. I can talk from
personal experience with this behavior, as I have struggled for as long as I can remember. Even
as a young child, my mother will have to constantly remind myself to stop biting them. But I
could never stop myself from doing it, even when using braces, fake nails or even having a bitter
nail polish on, none of the tips ever seemed to work the tiniest bit. The purpose of this project is
to reduce how often I bite my nails by using a behavior change strategy backed by psychological
research. In this essay, I’ll go over what the research says about nail biting and explain the
intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment. Onychophagia or nail biting is a common body-focused
repetitive behavior beginning during late childhood and persisting into adulthood. Even when
nail biting can seem as a harmless habit, it can actually lead to possible physical damages to the
nails and the skin near them. It also makes people feel ashamed or insecure about how their
hands look. I can talk from personal experience with this behavior, as I have struggled for as long
as I can remember. Even as a young child, my mother will have to constantly remind myself to
stop biting them. But I could never stop myself from doing it, even when using braces, fake nails
or even having a bitter nail polish on, none of the tips ever seemed to work the tiniest bit. The
purpose of this project is to reduce how often I bite my nails by using a behavior change strategy
backed by psychological research. In this essay, I’ll go over what the research says about nail
biting and explain the intervention I plan to use to help stop it.
The behavior I want to change is operantly defined as putting one or more fingers in my
mouth and biting or picking at the nail or cuticle using my teeth. Because this is an observable
behavior it is easy for me to track, so I will track this habit by writing it down every day when I
bite a nail off and in that way I'll be able to measure how often it happens.
Section I: Target Behavior and Supporting Research
Biting your nails is something a lot of people do, and it usually starts when we’re kids.
For some, it sticks around into adulthood. People tend to do it when they’re feeling nervous,
bored, or even just out of habit. It can seem harmless, but it can actually cause issues like
infections, chopped teeth, or even make people feel embarrassed about it (Ghanizadeh, 2011). It
usually gets worse during the teen years and can be hard to stop without help. It’s also seen more
in people who struggle with anxiety, ADHD, or who are perfectionists, which shows there could
be a connection between nail biting and mental health (Pacan et al., 2014).
Researchers have used different methods to track how often people bite their nails.
Selfreport journals are one way, but they rely on the person’s memory and honesty, which are not
the most reliable ways to measure a behavior for a study. People have started using better
methods, like taking videos of photos with dates on them, so they can easily see how things
change over time (Pacifico et al., 2024).
While regularly seen as just one more “bad habit”, nail biting will have both
psychological and physical consequences. Physically, it can cause side effects such as damage to
nail, cuticles, and surrounding skin. Causing a lot of pain, risking infection and making it harder
for individuals to use their hands in everyday tasks. Although less frequent, constant biting can
further cause dental complications such as chipped or broken teeth. Above all, we have
emotional implications as well, such as feelings of guilt and embarrassment, that could
potentially lead to social anxiety due to the view of bitten nails. An individual who bites their
nails is most probably responding to an emotional stressor, but by acquiring this habit and
without proper correction it will strengthen this pattern and will block the possibility of acquiring
positive ways to cope with this type of feelings, which is why it is so important to take action
against this behavior (Halteh et al., 2016).
Reducing or eliminating nail biting can have many positive results. Most visually in a
physical matter, it will prevent the damage to nails and the overall fingers, preventing infection,
constant pain and leading to a healthier individual. On the other hand, psychologically, the
patient feels no longer ashamed or embarrassed about the appearance of their hands, leading to
improved self-esteem (Ghanizadeh, 2011).
Section II: Treatment Method and Supporting Research
I plan to work on my nail biting using a strategy that combines positive reinforcement
and habit reversal training (HRT). Positive reinforcement means giving a reward after doing the
behavior you want to increase, which makes it more likely to happen again (Miltenberger, 2016,
p. 70). In this case, the behavior I want to encourage is not biting my nails, and I’ll reward
myself with a small incentive I choose, like watching a short episode of a show I like or enjoying
a favorite snack at the end of the day. This will encourage me to decrease the behavior, as I will
be interested in getting the reward that I would not get otherwise. It is important to note that, I'll
be counting the behavior if I bite my nail completely off, for reasons of measurement for this
particular project. The act of putting my hand in my mouth, if i dont bite the nail off, will not be
counted as a repetition of the behavior. This is highly important as it needs to be a clear
description for me to base off my behavior and measure it correctly.
Research supports the use of positive reinforcement to reduce body-focused repetitive
behaviors (BFRBs) like nail biting, this is why I chose it as the main plan for my behavioral
modification. For example, Murase et al. (2025) compared the effects of positive and negative
reinforcement on fingernail biting. In their study, people earned tokens for time spent not biting
their nails, and those tokens could be exchanged for things they liked. The group using positive
reinforcement showed more consistent decreases in nail biting than the group using negative
reinforcement.
Additionally, habit reversal training (HRT) has been identified as a helpful tool for BFRB
behaviors. HRT has several components such as awareness training, competing response, and
social support. The application of HRT through a clinical trial revealed lowered rates of nail
biting compared to control groups (Ghanizadeh et al., 2013). This works because it activates an
alternative behavior for nail biting that is incompatible with that behavior. For example, fist
clench or object hold are both very effective as they enable you to have free hands to bite them.
Another study by Heffernan and Lyons (2016) explored the application of differential
reinforcement of other behavior (DRO) to reduce excessive nail biting. Treatment involved
granting access to reinforcement stimuli for not engaging in nail biting for specific intervals. The
result revealed the decrease in frequency of nail biting and proved that reinforcement of
alternative behavior can be an effective method to reduce the target behavior.
I'll use what I’ve learned to set up my own behavior change plan. I’ll keep a daily record,
writing down each time I bite my nails and also note the days when I don’t. This program will be
carried out over the course of two months to allow for consistent tracking and gradual
improvement. I will reward myself for each successful day of not nail biting by engaging in an
enjoyable activity or receiving a special gift. I'll come up with different activities or behaviors to
do instead of biting my nails when the urge hits. For example, I might use a stress ball or chew
sugar-free gum to keep busy. This structured program will replace healthy behavior for nailbiting
behavior, positively reinforced regularly.
Through positive reinforcement and habit reversal techniques, I expect nail biting to
reduce over time and therefore have healthier nails and overall wellbeing.
Conclusion
The behavior that I have chosen to reduce in this project is nail biting, a body-focused
repetitive behavior often preceded by boredom, anxiety, or stress. I have chosen to reduce this
behavior since it has negative effects on my appearance, exposes me to a higher risk of infection,
and displays a general lack of self-control. To reduce this behavior, I plan to employ positive
reinforcement and habit reversal training, which are both empirically based and grounded
principles in behavioral science. My plan is to monitor daily behavior and reward myself if I
reduce it, and replace nail biting with alternative and healthier reactions such as stress ball use.
I plan to monitor improvement of this behavior shift by weekly nail-biting counts and
measures of improvement in nail condition and self-esteem. Maintenance after a period of time
will be promoted through continued reinforcement and response substitution contingency
management on a need-based basis. Following regular utilization of these approaches, I expect
systematic decreases in incidence of nail-biting and enhancement of overall self-regulation, to
my health and personal contentment.
References
Ghanizadeh, A. (2011). Nail biting; Etiology, Consequences and management.
https://pmc.ncbi.nlm.nih.gov/articles/PMC3556753/
Ghanizadeh, A., Bazrafshan, A., Firoozabadi, A., & Dehbozorgi, G. (2013). Habit Reversal
versus Object Manipulation Training for Treating Nail Biting: A Randomized Controlled
Clinical Trial. https://pmc.ncbi.nlm.nih.gov/articles/PMC3796295/
Halteh, P., Scher, R. K., & Lipner, S. R. (2016). Onychophagia: A nail-biting conundrum for
physicians. Journal of Dermatological Treatment, 28(2), 166–172.
https://doi.org/10.1080/09546634.2016.1200711
Heffernan, L., & Lyons, D. (2016). Differential reinforcement of other behaviour for the
reduction of severe nail biting. Behavior Analysis in Practice, 9(3), 253–256.
https://doi.org/10.1007/s40617-016-0106-3
Miltenberger, R. G. (2016). Behavior modification: Principles and procedures (6th ed.).
Cengage Learning.
Murase, E. M., Raygani, S., & Murase, J. E. (2025). Narrative Review of Internet-Based Self-
Help Tools for Body-Focused Repetitive Behaviors: Recommendations for Clinical
Practice. Dermatology and Therapy. https://doi.org/10.1007/s13555-025-01380-8
Pacan, P., Grzesiak, M., Reich, A., Kantorska-Janiec, M., & Szepietowski, J. (2014).
Onychophagia and onychotillomania: prevalence, clinical picture and comorbidities. Acta
Dermato Venereologica, 94(1), 67–71. https://doi.org/10.2340/00015555-1616
Pacifico, A., Iorizzo, M., Pasch, M., Kridin, K., Del Fabbro, M., Mercuri, S. R., Peluso, L., &
Damiani, G. (2024). Telemedicine in Nail Psoriasis: Validation of a New Tool to Monitor
(In-Person, In-Picture, and In-Video) Nail Psoriasis Severity in Patients with Concurrent
Onychophagia and Onychotillomania. Dermatology and Therapy, 14(5), 1161–1172.
https://doi.org/10.1007/s13555-024-01160-w
