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Urge Surf

Ride the Wave — Don’t Act on the Urge

Urge surfing is a simple idea: cravings and urges rise like a wave, peak, and then pass. In this exercise you pick an urge, rate how strong it feels, wait 45 seconds without acting, then rate again. You learn that you can sit with the urge and it will change—you don’t have to give in.

How it works:

1️⃣Pick a type of urge (e.g. phone, snack, scroll)
2️⃣Rate how strong the urge feels right now (1–10)
3️⃣Wait 45 seconds. Breathe. Don’t act. Just watch the urge.
4️⃣Rate the urge again and see how it changed

⚠️ Note: This is a practice tool, not treatment. If you are struggling with addiction or habits that harm your life, please talk to a doctor or a licensed professional.

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