Urge Surfing Timer
5 minutes. Ride the wave. Don't act on it.
Mind pillar
Anchor
06:00
Sit down. Feet flat. Notice 5 things you can see around you, name them silently.
Urge Surfing Timer
Urge surfing is a clinically-validated technique used in CBT for addiction. The science: cravings peak within 5 to 7 minutes, then fall, whether you act on them or not.
Every urge you ride without acting on weakens the next one. Every urge you give in to strengthens it. This is how you rewire the loop.
Use it the moment a craving hits. Sit down, start the timer, follow the prompts. Don't open another tab. The wave will pass.