When a craving hits, don't fight it and don't give in — ride the wave. A guided 15-minute timer walks you through the urge's natural rise and fall.
Urges feel permanent, but they aren't. An urge is a wave: it rises, peaks, and fades on its own in roughly 15 to 30 minutes. The mistake isn't feeling it — it's acting while it crests.
Urge surfing comes from relapse-prevention therapy. This timer guides you through the wave's four stages with simple prompts and a breathing rhythm. When the wave passes, you log one successful surf — and the count grows.
A relapse-prevention technique: instead of fighting a craving or giving in, you observe it like a wave — rising, peaking and fading on its own in about 15 to 30 minutes.
Most urges peak within minutes and fade within 15 to 30. This timer guides a full 15-minute ride; if a strong urge returns, surf it again.
If it stays unbearable after the session, change your situation — stand up, move, call someone, or keep your streak with the tracker on this site. The timer is a tool, not a promise.