How to Stop Touching Your Face

How to Stop Touching Your Face

In this era of COVID-19 you have a hard time avoiding advice about washing your hands frequently and avoiding touching your face. As a public health matter, it is clearly good advice. I’m all for both of these things.

Related: The Science Behind Mass Panic and How To Stay Sane During Coronavirus Outbreak

As a psychologist, however, I can tell you that “good advice” is one of the weakest forms of behavior change known to science. Any parent reading this blog realizes that, of course.

Let me reconfirm the obvious: just telling people what to do is often useless. And that is especially true when the advice has to do with mindless, habitual actions, like biting your nails; saying “you know”; leaving the toilet seat up; or, well, touching your face.

Let’s start with some facts.

People touch their face. A lot. I mean a lot, a lot. I mean nearly constantly.

I should know. I’m one of a small number of scientists who ever seriously studied it.

Over 40 years ago, I did a series of studies on face-touching with a professor of mine, Norm Cavior, and then particularly with my new colleague at the University of North Carolina, Greensboro, Rosemery O. Nelson. We wanted to study how behavior changed if and when you self-monitored it. What was needed was an action that occurred regularly, was easy to see from across the room, and that was viewed as being slightly negative when it was pointed out, so there would be some motivation to change it.

Face-touching ticked all of these boxes.

When we recorded how often people touch their face when they don’t know they are being observed it came in at .5 to 3 times a minute, depending on the task.

Do the math. That means if we are awake for 16 hours, we touch our faces hundreds or even thousands of times a day!

Most of us are a little embarrassed when our face-touching is pointed out. It seems slightly self-focused (there is some truth to that). It can include things that are gross, like nose-picking, finger sucking, or nail-biting. And yes, health-wise, it is actually not a great thing to do. It can contribute to skin problems, and germs can hitchhike to the inside of our bodies through our eyes, nose, or mouth.

We do it anyway.

So how can we change it?

One method that we found works is impossible to apply: You can remind people constantly. In one of our studies, we got face-touching to go down if we reminded people every minute or two not to do it. There are two problems: first, other than your mother, who the heck would do that? Second, after a day or two of that you’d be ready to slap someone.

We did, however, find a practical method that reduced it by 65 to 95%. In our research, this method worked short term or long term – as long as you applied it, there was no fall off.

Related video:

So what is the trick?

Get a prominent device and measure your face-touching.

Count the touches. It does not matter what the device is as long as it is easily visible, you can carry it with you, and you are willing to use it. It could be a golf counter, a sheet of graph paper, or the lap timer on your smartphone. Just religiously record every single time you touch your face and within minutes it will drop to a rate low enough that you can keep track of it for a long time without disruption.

Related: Self-Isolating for Coronavirus: Here’s How to Make The Most Of It

Just take a look at the following figure from one of our studies:

people touch their face graph

When the participants in our study were not counting, they mindlessly touched their faces whenever the urge came up, leading to a lot of face-touching (about a dozen times every five minutes). However, as soon as we instructed them to start counting, face-touching went down dramatically. Moreover, touches stayed low as long as people continued to count, even if counting went on for up to 9 weeks! (for more information on this study, click here).

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Dr. Steven C. Hayes

Steven C. Hayes is Nevada Foundation Professor in the Behavior Analysis program at the Department of Psychology at the University of Nevada. An author of 44 books and nearly 600 scientific articles, his career has focused on an analysis of the nature of human language and cognition and the application of this to the understanding and alleviation of human suffering. He is the developer of Relational Frame Theory, an account of human higher cognition, and has guided its extension to Acceptance and Commitment Therapy (ACT), a popular evidence-based form of psychotherapy that uses mindfulness, acceptance, and values-based methods.View Author posts