Welcome to the group.
Journaling is a good start to understand awareness of where you pull, and what you are feeling.
The next thing to focus on is having barriers in those places where you are comfortable in pulling- little distractions. Have a basket of barriers handy: Something to hold onto in your pulling hand, Gloves, rubber finger covers from a stationary store, silly putty, a headband or scarf, hat or beanie, a claw hair clip to gently hold onto your finger of your pulling hand these are just ideas- you can get creative and find others that will be of help.
Changing your routine is another help. When you get comfortable in a place that you normally pull, leave the area and do something else instead.
This helps with stress, tension, and depression...Taking a brisk walk. Any sort of exercise will help, and do this daily.
Check out 'Beating Trich" member supported group- As you will get more information and daily support.

It is great that you are starting to figure out ways to handle your hair pulling behavior! That is very mature for 12 years old and you should be proud of yourself.

It is also great that you know when you pull - when you are bored or nervous or stressed. The next step is to figure out what you can do during those times instead of pull. Maybe wear a hat or a scarf over your hair so you can't pull. Maybe change the activity you are doing when you start to feel stressed - sometimes just walking around the room for a minute or two helps distract from pulling.

Keeping a journal is a great idea! You might also want to keep a sticker chart to show which days you pull and which days you don't pull. It can help you keep track of pulling and see your progress.

Unfortunately, there is no magic solution to a quick way to stop. It can take a combination of many little tips and tricks to control pulling, and it is not always easy. But, it is possible. Even if it takes awhile to stop pulling completely, any amount of improvement is great.

The group called "Beating Trich" that is also on this website is a great source of support and advice. I suggest checking it out and checking in there at least once every few days. Talking to people who understand trich makes a HUGE difference. Good luck!

Great ideas from Nabby.

The best thing you can do is accept that trichotillomania is a medical condition and the urge to pull your hair may never go away. But also know that just because you get the urge to pill doesn't mean you HAVE to.

Also forgive yourself when you do pull. It's in the past. Try taking some deep breaths and clench your fists for 30 seconds- a minute. Repeat whenever you get an urge, whenever you can. The urges do pass.

Big hugs.

Oh good ideas from mandapanda too!

It's so important not to beat yourself up when you pull. It is very difficult to resist in the beginning, but it gets easier with practise.

A few things I wish I'd known when I was your age is that sugar can make the urge to pull worse. So be sure that you're not eating too much sugar, candy, soda, ect. The healthier the food is that your eating the better you'll feel overall. Make sure that you have someone to talk to about trich. Someone that is understanding and encouraging. I saw that you keep a journal, I did too when I was your age, that's a great thing to do. If you're interested in writing you can also write short stories and poems as a way of getting your feelings out. If there is a sport or a hobby that interests you be sure to focus more time and energy in growing your talents. Exercise is great as nabby said sometimes I felt my pulling was worse when I had too much energy and hadn't been active enough.
Music has always been therapeutic for me as well. I find if I'm stressed if I spend some time alone listening to the music i love during a bath or a walk, I feel much better afterwards.
The most important thing to remember is to forgive yourself. No one is perfect and people struggle with their own secrets as well. Confidence is so important at any age. Focus on yourself, what makes you happy, being healthy and take steps towards the goals that you set for yourself. Take time to treat yourself as well. Wear clothes that make you feel good about yourself. paint your nails, look in the mirror and smile at yourself because you need to remember to be your own friend and you are beautiful every day.
If there is a place or a time when you know you pull the most. Change your routine. If it's when you're watching tv then make yourself get up and do something else. It's hard to take yourself out of your comfort zone but along with being your own best friend you have to be your own coach as well.
I know it's easier said than done but remembering that we're all capable of doing it and we all deserve to feel successful will help us reach our goals.
In school I had a worry stone, sometimes I'd hold that in my hand. A bracelet to play with helps or a rubber band around your wrist. If you can talk to your teacher or school counselor about what you're going through and hopefully they'll be supportive and helpful to you. Best of luck to you! You seem to be a smart and mature 12 year old.