Skin picking when it’s tank top season

I’ve always picked at my skin, before I was diagnosed with ADHD and before I took meds. My grandmother also always did it so idk maybe I learned from her. I have finally quit picking at my face after 5 years and can confidently say I have pretty decent skin now. I go through phases of picking acne and clogged pores/blackheads on my shoulders, chest and upper back throughout the year. I’ve been better by trying to only be in the bathroom when I’m wearing a shirt so I can’t see my shoulders either. Aka out of sight out of mind 🤷‍♀️

But no matter what, when the warm weather hits and I can wear a tank top and sit outside, there is absolutely no stopping me and I’m so sick of it. I’m 28 years old and once I start there is no stopping. Don’t get me wrong there are some that absolutely need to be popped or squeezed out and when they do I stop. But if I can’t get out I just keep digging. I finally have real nails (used to bite them bad but that a different story) so by reaching behind me and pulling at my skin it’s not always a clean squeeze and now I just have scabs. I just hate how embarrassing this is and I’m so self conscious now. I stopped biting my nails and picking at my face so I know I can do this but I just need some extra help with this one I guess idk

TLDR: I can’t stop picking at my shoulders when I’m outside in a tank top. Any tips?