Urges and Cravings
What Is Urge Surfing?
Urge surfing is a mindfulness skill for noticing a craving rise, peak and pass without acting on it. What it is, and how to try it.
From prep to plate
and the moments around it
meal plan
recipes library
cook mode
bite pacer
breathwork
urge surfing
journaling
to-do list
task timerDeciding what to eat every day causes me fatigue
meal plan
Eat with structure
without the dietary rules
A rhythm to your day. No calorie counting, no weigh-ins, no numbers to hit.
Pace your bites
Fullness signals take time to reach your brain. Pacing gives your body a chance to catch up.
Create a meal plan
Cut decision fatigue by planning the week's meals ahead of time.
Surf urges once they hit
Most urges subside within 15 minutes. Practice sitting with it until then.
Start a focus session
Time anything, or import a task from your to-do list and get to it with an hourglass timer.
Calm the body
Settle your nervous system directly with breathing and somatic exercises.
Manage and cook recipes
Simplify cooking with a recipes library and cook mode with step-by-step guidance and timers.
Turn intentions into visible wins
Set repeating routines or one-off tasks under To-do, or build an exposure hierarchy under Climb and score what you've been avoiding.
To-do
Climb
🪜
🪜
🪜
🪜
Morning
Exposure hierarchy
Anytime
Exposure hierarchy
Midday
Evening
Exposure hierarchy
Midday
Evening
Anytime
Exposure hierarchy
🥣
🍽️
🛒
🛒
🌳
📔
🧁
🍳
🧽
☎️
🥪
Eat breakfast
Eat a meal someone else cooked
Get groceries
Buy something I've been avoiding
Go for a walk
Evening reflection
Have dessert with friends
Meal prep for the week
Tidy the kitchen
Call Mum
Eat lunch without reading the label
Grounded
in what works
Every practice is informed by two of the most researched frameworks for shifting everyday behavior, from how you eat to how you follow through.
Acceptance and Commitment Therapy
Cognitive Behavioral Therapy
