what to replace picking with?

i pick my face, my thumbs, my thighs, my knees and my shoulders. it's summer now and i need to stop. i've gotten alot worse lately because it's hot i've been wearing shorts more and when i'm not wearing shorts am getting too hot and getting kinda heat rashes (and then picking them of coarse) so i've picked my legs to peices and it's actually painful to walk at the moment so i've decided i need to stop and let it all heal up. i've just sat and had a sort of 'last pick' and put tons of savlon all over the patches where i pick and now i'm going to try my best NOT to pick..well at me anyway. i need to find something to replace picking with because i notice that when i'm distracted (my hands are doing something else like typing or holding someones hand) i tend to stop, for a moment at least. so i need something i can do with my hands ANY IDEAS? i pick the most when i'm alone so at night i'm gunna resort to picking at my teddy because that helps and sometimes when i'm out i pick up sticks and pull them apart or leaves that helps i saw someone sujest putting a facemask on and picking it off or PVA glue, so i will try that too