Lately, I’ve been catching myself reaching for my phone the moment things get uncomfortable — stress, hard tasks, even mild boredom.
That’s how I found urge surfing.
It’s a simple idea: urges come in waves. If you don’t fight them or give in right away, they rise… peak… and eventually fade.
Here’s the gist:
Notice the urge. What are you feeling? What thoughts pop up?
Acknowledge it. It’s normal. You’re not broken.
Ride it out. Just observe. Most urges don’t last more than 30 minutes.
Shift focus. Go for a walk. Put on music. Let the wave pass.
The goal isn’t to suppress the urge — it’s to accept it without acting on it.
And over time, that changes the relationship you have with your impulses.
(Not just helpful for phones — this works for snacks, scrolls, swipes, and more.)