Ways to Stop Nail Biting (Onychophagia)

An Overview of Onychophagia (Nail-Biting)

Onychophagia, the clinical term for chronic nail-biting, is a common Body-Focused Repetitive Behavior (BFRB) that often begins in childhood and can persist into adulthood [1]. This habit extends beyond simple grooming; chronic biting causes micro-trauma to the nail plate and the surrounding skin (the cuticle and nail folds), potentially leading to permanent nail deformation [2].

This behavior also significantly increases the risk of transferring bacteria and viruses from the fingers to the mouth and vice-versa, potentially contributing to illness [2].

Why Nail-Biting Can Be Harmful

Biting your nails can cause damage to the nails and the skin around them. This damage could make the person look unattractive, making some people feel disappointed, guilty, or upset (a common component of BFRBs). It can also make other problems more likely, such as:

• Infections of the skin, like bacterial paronychia (inflammation of the nail fold) and fungal onychomycosis [2]
• Gastrointestinal infections from ingesting pieces of the nails and the bacteria they carry [2]
• Dental complications, including wear on the teeth and temporomandibular joint disorder (TMD) from the repetitive jaw motion [1]

How to Stop Biting Nails: Practical Strategies

Breaking the habit of chronic nail-biting requires consistent effort and a personalized approach. It’s important to understand that this is a behavior change process, not a quick fix. Here are some evidence-based tips and tricks to help you stop.

1. Identify Your Triggers

If you want to stop biting your nails, the first thing you should do is think about when you usually do it. For example, you might notice that you tend to snack on your nails when you’re reading emails, working, or watching TV. Look closely at what a person is doing, where they are, who they are with, and how they are feeling. Pay attention to any emotional connection, such as tiredness, anxiety, or boredom, that might be fueling the behavior [3].

Once you know exactly what makes you want to bite your nails, you can change your surroundings to make it more difficult for you to do it. For instance, if you tend to bite your nails when you’re working alone in your bedroom, you could try doing your work in a common area like the dining room. Being around other people can make you more aware of the habit and help you stop doing it.

2. Implement Self-Monitoring and Habit Awareness

A foundational step in behavior modification is Self-Monitoring. Instead of making a vague list, commit to tracking the habit. Keep a small notebook or use a digital app to record every instance of nail-biting, noting the time and your emotional state (e.g., “5:00 PM, watching TV, feeling bored”). The act of stopping to record the behavior interrupts the habit loop, forcing mindful awareness and acting as a powerful deterrent.

3. Keep Your Nails Short and Well-Maintained

It is generally recommended to keep your nails short to minimize the surface area available for biting, which is why it’s a good idea to cut them short to help you stop. If there aren’t enough nails for you to bite into, it won’t be as satisfying when you bite them. Also, short nails are easier to keep clean and are more likely to be sanitary than long nails.

4. Invest in Manicures and Nail Hygiene

Do you need another reason to stop biting your nails? Think about getting a nice manicure at a nail salon, or try a dip powder kit at home. People are often less likely to want to damage nails that have been invested in and made visually appealing. A professional manicure or application of a clear, protective topcoat can also add a physical barrier that makes biting less effective.

5. Use a Bitter-Tasting Deterrent

One of the most effective ways to stop nail biting is by using a specially formulated bitter-tasting nail polish. Since no one likes the taste of something unpleasant, this can help break the habit. These clear polishes contain ingredients like denatonium benzoate, which is extremely bitter, to create an aversion to placing fingers in the mouth [4]. Products like ORLY No Bite Nail Bite Deterrent or ella+mila No More Biting are designed with a strong, bitter flavor that discourages nail biting, especially in children. They are also effective for adults to curb the habit—the awful taste is enough to make anyone think twice before biting their nails.

6. Use Physical Barriers When Appropriate

When anticipating a trigger (e.g., watching a movie), whenever you want to bite, keep gloves or even band-aids in your back pocket and put them on. While wearing gloves constantly may not be practical, using them during high-risk times (like relaxing at home) can be a useful strategy for interrupting the behavior. Even if it’s the middle of summer and you look silly wearing gloves, this will keep you going.

Another option is using cloth finger wraps or large bandages on the most frequently bitten fingers as a temporary reminder and physical barrier.

7. Keep Your Hands and Mouth Busy

A good way to stop yourself from nail-biting is to do something else with your hands or mouth. For example, you could try using sandpaper to keep your hands busy, which can provide the sensory stimulation you’re looking for. Stress balls and fidget toys are two alternative activities you can engage in instead of biting your nails. If you want to keep your mouth busy, you could chew sugar-free gum or suck on a lozenge [4]!

Conclusion

Nail-biting might seem like a harmless habit, but over time, it can lead to physical damage and emotional distress. The good news is that with mindful effort and the right strategies, it’s entirely possible to overcome it. From identifying triggers to keeping your hands occupied and using deterrents like bitter nail polish, small daily actions can lead to lasting change. Be patient with yourself, celebrate small wins, and remember, healthy nails are just one positive choice away. If self-help methods are not effective, consulting a mental health professional for behavioral therapy, such as Habit Reversal Training (HRT), is highly recommended [1].

Disclaimer

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult a healthcare provider or a mental health professional before beginning any new wellness practice or behavior change regimen, especially if your nail-biting is causing significant distress, infection, or interfering with your daily life.

References

[1] Ghanizadeh, A. (2011). Nail Biting: Etiology, Consequences and Management. Iranian Journal of Medical Sciences, 36(2), 73–79. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3556753/

[2] Baghchechi, M., Pelletier, J. L., & Jacob, S. E. (2021). Art of Prevention: The importance of tackling the nail biting habit. International Journal of Women’s Dermatology, 7(3), 309–313. https://doi.org/10.1016/j.ijwd.2020.09.008

[3] How to stop biting your nails. (n.d.). American Academy of Dermatology Association. Retrieved October 10, 2025, from https://www.aad.org/public/everyday-care/nail-care-secrets/basics/stop-biting-nails

[4] Marouane, O., Ghorbel, M., Nahdi, M., Necibi, A., & Douki, N. (2016). New Approach to Managing Onychophagia. Case Reports in Dentistry, 2016, 1–5. https://doi.org/10.1155/2016/5475462