{"id":11046,"date":"2025-07-02T17:01:58","date_gmt":"2025-07-02T21:01:58","guid":{"rendered":"https:\/\/parmaks.com\/Resources\/5-simple-steps-to-use-urge-surfing-to-overcome-your-biggest-cravings\/"},"modified":"2025-07-02T17:01:58","modified_gmt":"2025-07-02T21:01:58","slug":"5-simple-steps-to-use-urge-surfing-to-overcome-your-biggest-cravings","status":"publish","type":"post","link":"https:\/\/parmaks.com\/Resources\/5-simple-steps-to-use-urge-surfing-to-overcome-your-biggest-cravings\/","title":{"rendered":"5 Simple Steps to Use Urge Surfing to Overcome Your Biggest Cravings"},"content":{"rendered":"<p> <a href=\"https:\/\/hop.clickbank.net\/?affiliate=infohatch&amp;vendor=J1R2C\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10614 aligncenter\" src=\"http:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px.png\" alt=\"Profit Gen\" width=\"400\" height=\"217\" srcset=\"https:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px.png 400w, https:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px-300x163.png 300w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><br \/>\n<\/p>\n<div itemprop=\"text\">\n<p>Have you ever had the feeling that your cravings are in charge of you? I have. Whether it&#8217;s the pull of my cell phone&#8217;s siren call during family game night or the itch to check notifications and start scrolling before I\u2019ve even rolled out of bed, cravings are compelling.<\/p>\n<p>The good news? You don\u2019t need to be held captive by your cravings. I just learned about a mindfulness technique called \u201curge surfing,\u201d which has helped me break free from my cell phone addiction, and I believe it can help you with your most challenging cravings as well.<\/p>\n<p>If you&#8217;re tired of feeling like your willpower is just a boat leaking water as it sails the sea of temptation, then read on. You&#8217;re about to learn a real-world way of surfing through your cravings\u2014so they don\u2019t control your life.<\/p>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_Urge_Surfing_And_Why_Does_It_Matter\"\/>What is Urge Surfing? (And Why Does It Matter?)<span class=\"ez-toc-section-end\"\/><\/h2>\n<p>Urge surfing is a mindfulness technique developed by psychologist Dr. Alan Marlatt. It\u2019s a strategy for managing cravings and impulsive urges, whether that\u2019s for junk food, social media, shopping, or the urge to procrastinate.<\/p>\n<p>Instead of resisting or suppressing your cravings, urge surfing teaches you to ride the wave of your urge\u2014paying attention to it without acting until it dissipates naturally.<\/p>\n<p>If you want further information about the science and mindfulness of urge surfing, check out these resources:<\/p>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Real_World_Examples_Where_Do_Cravings_Strike\"\/>Real World Examples: Where Do Cravings Strike?<span class=\"ez-toc-section-end\"\/><\/h2>\n<p>Let&#8217;s be honest: cravings can be about more than food. They can strike at any time, in any place.<\/p>\n<p>Here are some examples you may recognize in your own life:<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Phone Addiction:<\/strong> You\u2019re supposed to be spending time with your children, but \u201cjust for a second,\u201d you check your phone\u2014only to lose track of time. Ten minutes later, you come to your senses.<\/li>\n<li><strong>Late-night Snacking:<\/strong> You know you aren&#8217;t hungry, but you can almost hear the chips calling you from the pantry.<\/li>\n<li><strong><a href=\"https:\/\/www.developgoodhabits.com\/causes-of-procrastination\/\" title=\"\">Procrastination<\/a>:<\/strong> You sit down to work on an assignment but somehow end up scrolling through social media or watching YouTube videos.<\/li>\n<li><strong><a href=\"https:\/\/www.developgoodhabits.com\/impulse-buying\/\" title=\"\">Impulse Shopping<\/a>:<\/strong> You went online to buy one item, but instead, you\u2019re distracted by all the \u201crecommended for you\u201d deals.<\/li>\n<li><strong><a href=\"https:\/\/www.happierhuman.com\/stop-negative-self-talk\/\" title=\"\">Negative Self-Talk<\/a>:<\/strong> You feel the need to berate yourself after a slip, instead of learning from it and moving on.<\/li>\n<\/ul>\n<p>For me, the biggest offender was my cell phone, especially in the morning. I used it as my alarm clock, which meant every day, the first thing I did was check my notifications. Before I was aware of what was going on, I was scrolling away for half an hour before breakfast. Sound familiar?<\/p>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Simple_Steps_to_Use_Urge_Surfing_in_Your_Life\"\/>Simple Steps to Use Urge Surfing in Your Life<span class=\"ez-toc-section-end\"\/><\/h2>\n<p>Here is the step-by-step process I used (and you can use) to beat cravings for things like your phone, snacks, or anything else.<\/p>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Notice_the_Urge\"\/><strong>1. Notice the Urge<\/strong><span class=\"ez-toc-section-end\"\/><\/h3>\n<p>The first step is to notice when the urge is happening. Most of us live our lives on autopilot, especially when it comes to <a href=\"https:\/\/www.developgoodhabits.com\/list-of-bad-habits\/\" title=\"\">habits we want to change<\/a>. The craving comes, and you find yourself halfway through a bag of chips or caught up scrolling Instagram without even realizing it.<\/p>\n<p>To break this loop, begin to notice the moments when you feel that pull. You may find yourself reaching for your phone due to a lull in the conversation. Or you may be walking past the kitchen and getting that familiar itch for a snack.<\/p>\n<p><strong>Action Steps:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>When you feel the urge, pause for a moment.<\/li>\n<li>Say to yourself, \u201cI am noticing an urge to [insert your craving].\u201d<\/li>\n<li>Write it down if you can, in a notebook, or in your notes app. (A bit meta, but I used to track my phone cravings with the help of my phone!)<\/li>\n<li>Leave a reminder or a sticky note in your most challenging spots: \u201cPause. Notice the urge.\u201d<\/li>\n<\/ul>\n<p>This step alone can change everything. You can&#8217;t change what you don&#8217;t notice.<\/p>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Examine_the_Sensation\"\/><strong>2. Examine the Sensation<\/strong><span class=\"ez-toc-section-end\"\/><\/h3>\n<p>Now that you have noticed the urge, get curious about it. Instead of judging yourself or trying to push it away, think of it like a scientist studying a new phenomenon.<\/p>\n<p>Ask yourself:<\/p>\n<ul class=\"wp-block-list\">\n<li>Where do I feel the urge in my body?<\/li>\n<li>Is it a tightness in my chest? A buzzing feeling in my fingers? An unrelenting energy?<\/li>\n<li>What thoughts are racing through my mind?<\/li>\n<\/ul>\n<p>For me, when I feel the urge to check my phone, I tingle all over my fingers. My mind races with, \u201cWhat if I missed something important I need to respond to?\u201d There is a combination of excitement, anxiety, and eagerness.<\/p>\n<p><strong>Action Steps:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Take a slow breath and notice the sensations in your body.<\/li>\n<li>Describe what you are feeling, either out loud or in your head.<\/li>\n<li>If you would like, write it down quickly: \u201ctight chest, racing heart, urge to check phone.\u201d<\/li>\n<\/ul>\n<p>The goal is not to have all the urges disappear, but rather to see it clearly and allow it to be without reacting to it.<\/p>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Ride_the_Wave\"\/><strong>3. Ride the Wave<\/strong><span class=\"ez-toc-section-end\"\/><\/h3>\n<p>Here is where the term \u201curge surfing\u201d originates. Imagine your urge as a wave in the ocean: the wave builds, gets bigger, peaks, and crashes on the shore.<\/p>\n<p>Most urges only last a few minutes if you don&#8217;t feed them. But in the moment, they can feel like they last forever.<\/p>\n<p><strong>Action Steps:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Set a timer for 5 minutes, and say to yourself, \u201cI am going to ride this out for just five minutes.\u201d<\/li>\n<li>As you wait, continue to be mindful of your urge, watching for how it changes\u2014does it get stronger, weaker, or change to something else?<\/li>\n<li>Imagine yourself as a surfer, balanced on top of the wave, and letting it carry you while you avoid wiping out.<\/li>\n<li>Continue to remind yourself: \u201cThis is temporary, it will pass.\u201d<\/li>\n<\/ul>\n<p>If you are with someone (such as your kids or spouse), let them know what you are doing. Once my 9-year-old asked me why I was staring at my hands while taking a break from soccer, I told him I was \u201csurfing my phone urge.\u201d He thought it was funny, but it helped with <a href=\"https:\/\/www.developgoodhabits.com\/personal-accountability\/\" title=\"\">accountability<\/a>!<\/p>\n<p>If five minutes go by and you still have a strong urge, set another timer. Oftentimes, just putting off an action is enough for the wave to dissipate.<\/p>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Breathe_and_Refocus\"\/><strong>4. Breathe and Refocus<\/strong><span class=\"ez-toc-section-end\"\/><\/h3>\n<p>Breathing is not only for yoga. Deep, slow breaths give your brain and body time to reset. In that moment, it&#8217;s a pause on your urge.<\/p>\n<p><strong>Action Steps:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Try \u201cbox breathing\u201d: Breathe in for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat a few times. <a href=\"https:\/\/www.healthline.com\/health\/copd\/box-breathing\" target=\"_blank\" rel=\"noopener nofollow\" title=\"\">Here\u2019s a simple guide to box breathing.<\/a><\/li>\n<li>As you breathe, imagine the urge is shrinking with every exhale.<\/li>\n<li>Then shift your focus back to what you were doing before the urge. If you were in a conversation with your family, jump back into the talk or shared activity. If you were working, take a small action step on the next task.<\/li>\n<li>If it&#8217;s tough, move! Stand up, stretch, or walk to a different room. Movement can help shake the urge cycle.<\/li>\n<\/ul>\n<p>Breathing and moving help you center yourself and deal with your present moment, rather than being overwhelmed by the craving.<\/p>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Reflect_and_Celebrate\"\/><strong>5. Reflect and Celebrate<\/strong><span class=\"ez-toc-section-end\"\/><\/h3>\n<p>After the wave passes, take a minute to reflect. This is where the magic happens.<\/p>\n<p>Ask yourself:<\/p>\n<ul class=\"wp-block-list\">\n<li>How did it feel to ride out that urge?<\/li>\n<li>What helped? What did not?<\/li>\n<li>How do you feel now, compared to before?<\/li>\n<\/ul>\n<p>Pat yourself on the back! Most people do not even bother to resist their urges, let alone resist successfully. Every time you surf a craving\u2014even if you only last for a couple of minutes\u2014you are building up your \u201cwillpower muscle.\u201d<\/p>\n<p><strong>Action Steps:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Write a quick line in a journal: \u201cSurfed the urge to check my phone. Lasted 7 minutes. Felt proud of myself.\u201d<\/li>\n<li>Celebrate in some little way. Maybe it means you give yourself a \u201clevel-up\u201d in that habit tracker app you have. Or you smile and say to yourself, \u201cGood job!\u201d<\/li>\n<li>If you did slip or gave in to the urge, do not beat yourself up. Ask yourself, \u201cWhat could I do differently the next time?\u201d And remember that every wave is an opportunity to practice.<\/li>\n<\/ul>\n<p>These reflections add up over time. You will start to notice those urges sooner, ride them out longer, and feel more in control.<\/p>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Recap_Are_You_Ready_to_Ride_the_Next_Craving\"\/>Recap: Are You Ready to Ride the Next Craving?<span class=\"ez-toc-section-end\"\/><\/h2>\n<p>Cravings are inevitable, whether you are trying to eat healthier, focus better, or (like me) reduce phone time and be more present with your family. Urge surfing is a simple, practical, and science-based way to regain control.<\/p>\n<p>Remember: Notice the urge, examine the sensation, ride the wave, breathe and refocus, reflect and celebrate.<\/p>\n<p>For a quick win, try an experiment tomorrow morning. Don\u2019t use your phone as an alarm. <a href=\"https:\/\/www.developgoodhabits.com\/phone-alarm-clock\/\" title=\"\">Here&#8217;s why not using phone as alarm matters<\/a>.<\/p>\n<p>You will be pleasantly surprised by how much more present and in charge you will feel with both your mornings and your cravings.<\/p>\n<p>So the next time you feel a prompting urge, don\u2019t fight it. Grab your surfboard and ride it.<\/p>\n<p>You can do this. And if you wipe out? Even the best surfers sometimes wipe out. The important thing is to get back on that board and ride again.<\/p>\n<\/p><\/div>\n<p><a href=\"https:\/\/hop.clickbank.net\/?affiliate=infohatch&amp;vendor=J1R2C\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10614 aligncenter\" src=\"http:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px.png\" alt=\"Profit Gen\" width=\"400\" height=\"217\" srcset=\"https:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px.png 400w, https:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px-300x163.png 300w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><br \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Have you ever had the feeling that your cravings are in charge of you? I have. Whether it&#8217;s the pull of my cell phone&#8217;s siren [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":10999,"comment_status":"","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[19],"tags":[],"class_list":["post-11046","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habits"],"_links":{"self":[{"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/posts\/11046","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/comments?post=11046"}],"version-history":[{"count":0,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/posts\/11046\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/media\/10999"}],"wp:attachment":[{"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/media?parent=11046"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/categories?post=11046"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/tags?post=11046"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}