Description

Practicing mindful observation of cravings without acting.

Benefits

Enhances self-control, reduces impulsivity, supports habit change.

Example

Tom heard about "urge surfing" during a recovery workshop. He wasn’t trying to quit anything extreme — just his constant impulse to snack when stressed. Instead of acting on the urge, he practiced noticing the feeling, naming it, and letting it pass like a wave. The first week was rough, but by week three, it clicked. He felt more in control, like he was choosing instead of reacting. That alone was empowering.