I play with my hair CONSTANTLY. Has anyone else broken this habit?

I play with my hair a ridiculous amount, at least 90% of the time subconsciously, and I've done it for years, since I was a teenager. Just the other day, I thought "I'm not going to touch my hair," and my hands were in my hair less than a minute later before I could even realize what I was doing. 🙄 A close friend has pointed out that she notices it's something I do when I get nervous, especially in social situations. I also had a teacher in high school mention that it's impossible for me to keep my hands out of my hair, and sadly not much has changed. It's annoying, not really a great habit to have, and I'm pretty sure it's damaging the ends of my hair. Has anyone else broken this habit, and what did you do? I'm not sure tying it up in a bun or similar style will be a good option for me unfortunately because I get bad headaches from tying my hair up for long periods or in tight/heavy styles (the only thing I can get away with for a couple of hours is a ponytail in a scrunchie that isn't too tight, and even that will hurt after so long - I also play with the end of the ponytail 🙄). I'd really like to break this annoying habit!