BannyFree · 5 min · Works in your browser
Ride it out
Rate the urge, then just watch it for five minutes. The wave follows your ratings, so you see it rise, peak and fall.
How strong is the urge right now?
Tap a level to start. For five minutes you'll just watch it without acting on it, and check in once a minute.
Barely thereOverwhelming
Nothing you tap here is saved or sent anywhere.
How it works
- 1
Rate how strong the urge is right now, from 1 to 10.
- 2
For five minutes, watch it without acting on it.
- 3
Check in once a minute and rate it again.
- 4
Notice where you feel it, and let it rise and fall like a wave.
Why it helps
Urge surfing is a mindfulness technique used in habit and addiction programs. Watching an urge rise and fall without acting on it teaches you, from your own ratings, that urges pass on their own.