Okay, we treat Trich at the clinic and this is what they'd have you do:

First, start noticing your hair-pulling triggers. Where are you doing it? What makes you do it? Can you tell when you're going to need to pull? Start noticing when you pull. Keep an inventory of all the times you pull and where you were when you had the urge. Start becoming aware of your pulling.

Once you can tell where you're going to pull, and what feeling makes you pull, you need to have a plan in place to do something else instead of pull. In habit reversal training (treatment for TTM), this is called a "competing response." Some people have a squeezy ball with them at all times. And when they get the urge to pull, they grab the squeezy ball, and they let that tension pass through them while they squeeze and squeeze. Sometimes you need to try different competing responses to find one that works for you, so you can notice the feeling that you have to pull, and satisfy it with something different. It might not feel the same, but it could get you through your urges so you don't have to start wearing a wig.

Hope this helps.