We all know the feeling: it’s mid-afternoon, you’re sitting at home, and suddenly the urge to raid the biscuit tin or polish off the last of the Easter eggs hits you like a freight train. Or perhaps you’re trying to cut back on screen time, but your phone’s siren call is impossible to ignore.
Cravings for food, technology, shopping, or even a cheeky flutter on the pokies are a universal part of life, especially as we get older and our routines change. But what if there was a simple, science-backed way to manage these urges without relying on sheer willpower or feeling guilty when you slip up?
Enter ‘urge surfing’, a mindfulness technique psychologists say can help you ride cravings and make choices that align with your long-term goals. Despite the name, you won’t need a wetsuit or a trip to Bondi Beach for this kind of surfing.
Urge surfing is a mental strategy developed by psychologists to help people manage cravings and compulsive behaviours. It’s been used successfully in addiction treatment, weight management, and even to help people quit smoking.
As psychologist Dr Clair Ogilvie mentioned in her blog, reflecting and inquiring within yourself is crucial.
‘If I act on this craving, will I be acting like the sort of person I want to be? Will it take me closer to, or further away from, where I want to get to?’
If your response to the initial question is affirmative, then go ahead, there’s hardly any reason not to pursue that desire.
‘When you’re in the grips of a craving, it can feel like the intensity will never stop building, but this isn’t true,’ said Ogilvie.
The basic idea is to treat your craving like a wave in the ocean: it rises, peaks, and eventually falls away. Instead of fighting the urge or giving in immediately, you ‘surf’ it, observing it with curiosity and patience until it passes.
The Five Steps of Urge Surfing
Ready to give it a go? Here’s how to ‘surf’ your next craving, step by step:
1. Recognise the urge.
When you feel a craving coming on, pause and notice it. What exactly are you craving? Is it a piece of chocolate, a glass of wine, or a scroll through social media?
Notice how it feels in your body, maybe a tightness in your chest, a rumbling in your stomach, or a restless feeling in your hands.
2. Name the urge.
Put your craving into words. You can say it out loud, jot it down, or acknowledge it in your mind: ‘I’m craving a biscuit right now.’
Naming the urge helps you create a bit of distance from it, making it less overwhelming.
3. Prepare for the wave.
Take a few deep breaths. Remind yourself that you won’t fight the craving or give in immediately. Instead, you’ll let it be, giving it space to rise and fall naturally.
4. Observe the urge running its course.
This is the heart of urge surfing. Imagine your craving as a wave: it builds, peaks, and fades. Notice how the intensity changes over time. You can rate it from 1 to 10 on a scale as it ebbs and flows.
If your mind starts telling you stories such as ‘I’m weak’ or ‘Just this once won’t hurt,’ recognise these as thoughts, not facts.
5. Shift back to the present.
As the craving subsides, gently bring your attention back to the present moment. Focus on your surroundings, your breath, or whatever you did before the urge hit. Give yourself a mental pat on the back for riding the wave.
Research shows that cravings, no matter how intense, are temporary. Observing them without judgment or resistance weakens their power over you. Over time, urge surfing can help you become more aware of your triggers and build resilience against unhelpful habits.
If you find that cravings are interfering with your health, relationships, or daily life, it might be worth talking to your doctor or a mental health professional.
Have you tried urge surfing or other mindfulness techniques to manage cravings? What works for you? Share your experiences and tips in the comments below.
Also read: Surfing champions swear by this life-changing therapy—would YOU give it a try?
