Urge Surfing

Urge Surfing is a technique for dealing with cravings or impulses you don’t want to give in to. I came across this concept because I often find myself reaching for my smartphone whenever I’m faced with difficult tasks, stress, or anxiety.

The idea behind urge surfing is that urges rise and fall like waves — and that you can learn to ride them without being overwhelmed.

How it works:

1. Observe the urge without judging or suppressing it. What do you feel in your body? What thoughts arise?
2. Acknowledge the urge. It’s a normal part of human experience.
3. Surf the urge like a wave: notice it building, peaking, and eventually fading.
4. Time the urge. Most urges don’t last longer than 30 minutes if you don’t act on them.
5. Redirect your focus. Engage in something else — like walking or listening to music — while the urge passes.

Important:
Urge surfing is not about avoiding or suppressing urges. It’s about noticing and accepting them, which helps reduce their power over time.