Guided technique · Mindfulness · 3–5 min

Urge surfing

Noticing an urge — to check your phone, snack, smoke or scroll — and riding it like a wave as it rises, peaks and falls, without acting on it.

Level: Practising · Free — no account needed to read

Noticing an urge — to check your phone, snack, smoke or scroll — and riding it like a wave as it rises, peaks and falls, without acting on it.

Why it may help

Urges feel like they will keep building until you give in, but they usually peak and fade within minutes. Riding a few out teaches you that you don’t have to obey them.

When to use it

• you feel a strong pull to check your phone
• a craving arrives that you don’t want to act on
• you notice an automatic habit about to start

Helps with

• Phone urges
• Cravings
• Impulses

How to do it

1. Notice the urge and name it: “I’m having an urge to…”.
2. Notice where you feel it in your body — hands, chest, stomach — and how strong it is. (about 30 seconds)
3. Breathe slowly and watch the urge like a wave. Notice it rise, peak and begin to fall. (about 120 seconds)
4. When it has eased, choose what you want to do next.

What the evidence says

Emerging evidence: Early or mixed research looks promising, but it is too soon to be confident. Treat it as worth trying, not proven.

What was found

Urge surfing comes from mindfulness-based relapse prevention, which has shown benefits in reducing cravings and substance use in some trials.

What is uncertain

Research on using it for everyday habits like phone checking is limited and early.

Who it may not suit

For serious addictions, urge surfing works best as part of professional support rather than on its own.

Where this comes from: Mindfulness-based programmes (MBSR, MBCT); Habit formation research.

Afterwards, ask yourself

How long did the urge take to rise and fall?