RESET

Cravings Tool

Urge Surfing

This craving is a wave. It will rise, peak and pass — usually within 15–20 minutes. You don't have to fight it. Just ride it.

1

Notice it

Where do you feel the craving in your body? Chest, throat, stomach? Observe it with curiosity, not judgment.

2

Breathe through it

Slow your breath to calm your nervous system.

→ Go to breathing exercise
3

Ride the wave

Watch the dot ride the wave. This is your craving — rising and falling. It will pass.

Ride the wave timer

3:00