Skill
Ride the urge, don’t obey it
Cravings peak and fall. Your job is to outlast the peak.
cravingshabitsmindfulness
What is urge surfing?
An urge is a wave. If you pause, notice it, and breathe, the wave passes. If you instantly act, you train the wave to return more often.
The 90-second method
Do this once per day to train the skill:
- Name the urge
- Feel where it is in the body
- Breathe slowly for 6 breaths
- Choose an intentional action
Add a social replacement
If the urge is loneliness, replace with connection: message someone, do a check‑in, or share a small win.
Quick checklist
- Practice urge surfing once per day.
- Delay the feed by 90 seconds.
- Choose a replacement action.
- Use a family/partner check‑in when the urge is emotional (Mom&Dad Tracker).
Make cravings smaller over time
Social Pause helps you create the delay. Mom&Dad Tracker helps you replace the urge with connection and healthier rituals.