Notice · Allow · Ride · Choose

Urge Surfing Menu

An urge can behave like a wave: it gathers, changes and eventually passes. The aim is not to force it away. The practice is to notice the wave clearly enough to choose your behaviour.

Start here

How strong is the urge right now?

0 means no urge. 10 means the strongest urge you can imagine.

5/10
0510

Choose your surf

Match the practice to the wave

Based on your rating, the highlighted practice is a useful starting point. You can choose any option.

Building wave · 5 minutes

05:00

Next step in 01:00

Success is staying present and choosing deliberately, even if the rating does not fall.

Step 1 of 5 · starts 00:00

Pause and anchor

Place both feet down. Notice three things you can see.

I am here. This moment can be observed.
  1. Pause and anchor
  2. Map the wave
  3. Allow
  4. Ride
  5. Choose

After the practice

What did you notice?

The urge does not need to reach zero for the practice to be useful.

The wave:
You practised a different response.

Before: 5/10 · After: 5/10 · The wave shifted.

Choose what comes next

Surfing creates a pause. Use the pause.

Move into an activity that matches what you need, or seek support if choice still feels difficult.

Open Behaviour Menu