An urge can feel like an instruction you have to obey. You suddenly want to check your phone, reach for a cigarette, eat something even though you're not hungry, or contact someone you know you shouldn't. The first instinct is usually to make the feeling go away as fast as possible. Urge surfing offers a different approach: instead of fighting, suppressing, or immediately acting on an urge, you learn to notice it, stay with it, and let it change on its own. Urge surfing is a