Twenty to 30 percent of people bite their nails, and while this pesky habit is quite common, it can be harmful to nail and teeth health as well as increase your risk of transferring germs from your fingers to your mouth. People bite their nails for a variety of reasons, and this habit is most commonly learned in childhood as a response to anxiety, hunger, boredom, or frustration. If you bite your nails and are looking to break the habit, here are six tips to help you quit.

Identify your triggers

Understanding what prompts you to bite your nails is the first step to getting yourself to stop. If you find yourself biting your nails, think about what you’re doing and what emotions you’re experiencing. Do you bite your nails when you’re working on a difficult project at work, or at family dinners, or when you’re sitting in traffic?

Keep your hands busy 

It’s a lot harder to bite your nails if your hands are busy. Especially if you bite your nails out of boredom, it can be helpful to fill that fidgety void with more productive hand habits like knitting, crafting, or simply petting your dog.

Wear gloves

This may sound rudimentary, but you can’t bite your nails if you can’t get to them. Wearing gloves around the house or when you’re doing an activity that would prompt you to bite can be quite helpful in breaking the habit. If you have one finger, in particular, you pick at, covering this area with a bandaid can also be beneficial.

Keep your nails short

If longer nails make you more likely to bite, resolve the issue by frequently clipping your fingernails to keep them short.

Use anti-biting polish 

You can purchase anti-biting, foul-tasting nail polish at most drug stores. Apply a coat to your nails and be painfully reminded to stop when you start biting.

Chew gum

If biting your nails is more of a mouth-focused habit, try chewing gum or eating mints when you anticipate a situation where you might be tempted to bite. Throwing in a piece of gum before a long drive, while watching television, or in class can provide the amount of stimulation you’re looking for.