surfing
Active Guidance
Follow the steps on the right
Mental
Urge Surfing
Learn to ride the wave of the urge without being wiped out by it. Observe, don't act.
checklistThe Steps
- 1
Find a quiet place to sit or stand.
- 2
Notice where you feel the urge in your body (stomach, chest, etc.).
- 3
Observe the sensation like a wave on the ocean.
- 4
Watch it reach its peak and then naturally subside.
science
scienceThe Science
Mindfulness training weakens the association between the stimulus (the urge) and the response (the habit) by strengthening the prefrontal cortex.