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Meditation · Skill

Urge Surfing Log

Urges peak and fall

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Urges peak and fall like waves — usually inside 20 minutes if you don't feed them. Log a week and the graph teaches you.

Urge 1 — trigger / peak intensity / minutes until settled
Urge 2 — trigger / peak intensity / minutes until settled
Urge 3 — trigger / peak intensity / minutes until settled
Urge 4 — trigger / peak intensity / minutes until settled
What I did instead of acting on it
What I now believe about urges I didn't believe before

References & further reading

Conceptual background and further reading, not validation of this handout. Named instruments and methods belong to their original authors; custom prompts and trackers are not validated versions of those instruments.

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