Habit technique · Changing an unwanted habit · A few minutes
Ride out the urge
Level: Intermediate · Free — no account needed to read
When an urge arrives, observe it with curiosity — where you feel it, how it rises, peaks and fades — without acting on it.
Why it may help
Urges usually pass within minutes. Experiencing that directly weakens the belief that you must act on them.
When to use it
- Cravings
- Phone urges
- Habits triggered by feelings
How to apply it
- Notice and name the urge.
- Breathe slowly and notice where you feel it.
- Watch it change like a wave.
- Decide what to do once it has softened.
An example
Nia names the urge to check her phone, takes three slow breaths, and watches it fade before writing.
The common mistake
Expecting urges to stop appearing altogether.
Practise it
Surf one urge today and note how long it lasted.
What the evidence says
Emerging: Early or small studies look promising. Worth testing on yourself; too soon to rely on.
Comes from mindfulness-based relapse prevention; evidence for everyday habits is emerging rather than established.
Sources
- The Craving Mind — Judson Brewer (2017)
- Witkiewitz & Marlatt (2004). Relapse Prevention for Alcohol and Drug Problems: That Was Zen, This Is Tao. American Psychologist. doi:10.1037/0003-066X.59.4.224
Problems it helps with
- “I can’t stop an unwanted habit.” — You’ve decided to stop, and it still happens — often before you’ve even noticed.
- “I slip when I’m stressed or tired.” — On good days it’s fine. On hard days the good habit disappears or an old one comes back.
Lessons behind it
- Noticing an urge without obeying it — Awareness of the early signs, and riding out an urge until it passes. (6 min · Intermediate)