Next 10–20 minutes
Urge spiked? Build a bridge—not a life overhaul.
Urges rise and fall. Your job is to interrupt autopilot until the peak passes. Education tool only.
1) Name it (15 seconds)
“This is an urge. It is intense. It will pass.”
Intensity right now:
2) Pause the path (30–60 seconds)
Create one piece of friction:
- Phone face-down or in another room
- Close the laptop lid
- Stand up and leave the room
- Charge the device away from the bed
3) Body first (2–3 minutes)
Pick one: feet on floor · cold water · inhale 4 / hold 2 / exhale 6 ×6 · 5 see / 4 touch / 3 hear / 2 smell / 1 taste.
4) Watch the wave (3–5 minutes)
Where is it in your body? Sharp, buzzing, heavy, hot, numb? Watch 60–180 seconds without negotiating a binge.
Whisper: “I can want this and not do this—for this minute.”
Re-rate intensity:
5) Guess the need (1 minute)
Escape · comfort · arousal/novelty · loneliness · boredom · anxiety downshift · rest · other. Guessing is enough.
6) Tiny substitute (5–10 minutes)
One bridge: water/tea · window/outside · text “hard moment—just reply hi” · stretch/walk · shower · non-gateway show · three journal lines.