Surf Your Urge
Module 6 of The Willpower Program
Surf Your Urge is a “special case” of Mindfulness Practice which we exercise when facing an urge to engage in an undesired habit such as smoking or eating unhealthy foods. It was developed by scientists at the University of Washington in the USA, and has been found to be helpful in decreasing cravings that can lead to unwanted behaviors.
During Surf Your Urge we pause to examine the emotions we face during our experience of a craving, for example, a cigarette or a piece of chocolate.
The premise of Surf Your Urge is that the craving we feel will subside after a short time. So refraining from reacting to the urge, while we examine our inner craving sensations, we will strengthen our resilience, and eventually eliminate the habit altogether.
Research:
A study conducted by Sarah Bowen and Alan Marlatt of the University of Washington, demonstrated that smokers who practiced Surf The Urge over a period of 7 days, were significantly more likely to stop their smoking habit and abstain from smoking even a year after practicing this intervention.
Practice Guidelines:
To practice Surf Your Urge, when you experience the craving, pause before acting on it. Examine your thoughts, emotions, and bodily sensations for a few moments. Know that eventually the craving will wane, just as a wave crusts and washes out to sea. Ideally you should sit down and close your eyes when you examine your experiences during the urge, as you would do during meditation.
Practice Surf Your Urge consistently for at least eight weeks. Notice the progress you are making and write it in your Change Journal.
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