Stop Touching Your Face: The Habit That Spreads Germs to Eyes
Many people touch their face without noticing, and the eyes, nose and mouth are where germs can get in. This habit is about the cue that starts the touch, not a rule you have to remember all day.
Before you start
- Time: a one-hour count, then about a week of small swaps
- Common cues: unlocking the phone, adjusting glasses, an itchy nose, tired eyes
- Swap in: a tissue for the nose, hands kept on the desk or lap, a cool clean cloth instead of rubbing
- Get it checked promptly: a painful, red eye that is getting worse, or sudden changes in vision
- Rule of thumb: notice the cue, then change the touch.
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How do germs get from your hands to your face?
Your hands pick up germs from things you touch all day, including door handles, phones, bags and railings. The CDC names two routes: germs spread when people touch their eyes, nose and mouth with unwashed hands, and when they touch surfaces or objects that have germs on them. The face is where those germs get in, so each touch is a small chance for them to do so.
Does it matter every day, or only when someone is ill?
It matters every day, because the same hands handle everything. It matters more when colds, flu or stomach bugs are going round at home, at school or at work. The CDC says handwashing can help prevent respiratory infections such as a cold or the flu, so washing is the backup when a touch slips through. For the washing side of the story, the hot water handwashing myth post explains what the water temperature does and does not change.
How do you find your own cue?
- Count for one hour. Make a tally mark on a notepad, or on the back of your hand with a pen, each time your hand goes to your face. Write the number down before you try anything else.
- Note the cue. For each touch, write down the moment just before it: unlocking the phone, reading, a stray hair, an itch, eyes that feel tired.
- Pick the top cue. Choose the cue that comes up most often and that you can interrupt, such as the phone or the glasses.
- Swap the touch. For a nose itch, press a tissue to the nose. For reading or screen time, keep your hands on the desk or in your lap. For tired eyes, rest them with the lids closed or use a cool, clean cloth instead of rubbing.
- Count again after a week. Repeat the one-hour count. The goal is a lower number, not zero, because some touches will always slip through.
The tissue pocket
Keep a tissue in a pocket or bag, so a nose itch gets a tissue instead of a bare finger. Use a fresh one each time and bin it straight away.
Which touches are hardest to stop?
Eye rubbing is the hardest for most people, especially when eyes are itchy from allergy, tired from screens or dry in air-conditioned rooms. Rubbing can irritate the eyes, so itchy eyes need a plan rather than a fight. Our eye rubbing and keratoconus piece explains when rubbing matters and when to get checked. For tired eyes from screens, the 20-20-20 screen break is a gentler habit to pair with the count.
Do not wait on an eye that is painful, red and getting worse, or whose vision changes suddenly, and get a doctor or optician to look at it promptly. Mention a child who rubs one eye hard and often, or an eye that looks different from the other, to a doctor or optician. Itchy eyes that keep coming back with sneezing or watering are worth raising with a pharmacist or GP. Do not put any drops or ointment in your eye unless a pharmacist or doctor has given them to you for that eye.
Questions people ask about touching their face
How do I stop touching my face?
Start by finding the cue that comes before each touch, then swap the touch for something else, such as a tissue or hands kept on the desk. Re-count after a week to see whether the number is falling.
Why do I keep touching my face without noticing?
Most face touches are automatic, often linked to an itch, boredom, tiredness or using a phone. Noticing is the first step, which is why the one-hour count comes before any change.
Does touching your face spread germs?
Yes. The CDC says germs spread when people touch their eyes, nose and mouth with unwashed hands, and when they touch surfaces or objects that have germs on them.
Is it bad to rub your eyes?
Rubbing can irritate the eyes, so it is best avoided where you can. A child who rubs often is worth mentioning to a doctor or optician, and the eye rubbing post explains the signs to watch for.
How do I stop scratching my nose?
Press a tissue to the nose instead of a bare finger. If the nose itches all the time, an allergy check may help find the trigger.
Can I touch my face after washing my hands?
Clean hands help only until they touch something else. If you touch a railing, a phone or a bag after washing, the hands need washing again before they go near the face.
How long does it take to stop touching my face?
There is no fixed number of days. Re-count after a week, and aim for fewer touches rather than none, because the goal is a steady drop in the number.
Should a child who rubs their eyes be checked?
Yes, it is worth a check if the rubbing is frequent or one-sided, or if redness, discharge or itching does not settle. The eye rubbing post sets out when to see a doctor.
Baar baar chehre ko haath lagane ki aadat kaise chhodein?
Pehle yeh dekhein ki haath kab aur kyun chehre tak jata hai. Phir us wajah ka ek aasan badal dhoondhein, jaise naak ke liye tissue, ya mobile dekhte waqt haath neeche rakhna. Ek hafte baad dobara ginti karein.
More small habits for everyday health are collected under Tiny Habits, and our eye care posts sit under Eye Care.