Splash cold water on your face. Hold an ice cube. Breathe in for 4, hold 4, out for 8. Step outside and name 5 things you see.
You rode the wave
Breathing
Waiting
Distraction
Called someone
Moved my body
Drank water
Visualization
Self-talk
Left the situation
Proud
Relieved
Exhausted
Shaky
Okay
Strong
You rode the wave. Every one you surf makes the next one smaller.
No cravings surfed yet. When a craving hits, go to Surf Now.
Surf a few cravings to start seeing patterns.
Duration Trend
Peak Intensity Trend
Trigger Breakdown
The Mindful Peer
Welcome to Craving Surfer
Cravings are like waves — they rise, peak, and fall on their own. You don't have to fight them or give in to them. Urge surfing means observing the craving with curiosity until it passes.
How to Use This Tool
1
Log the craving. Select what you're craving, how intense it feels (1–10), and what triggered it. Tap Start Surfing.
2
Ride the wave. A timer starts and calming prompts guide you. Every 30 seconds, rate your craving intensity. Keep going for a few minutes until you see your number start to drop — that's the wave breaking. If it feels like too much at any point, tap I Need Help for crisis resources.
3
Reflect. When it passes, rate your final intensity, pick what helped, and note how you feel. Tap Save.
4
Track patterns. Use the My Waves and Patterns tabs to see how your cravings change over time. Most people find they get shorter and weaker the more they surf.
Who Uses This
Peer Specialists: Walk clients through urge surfing during a craving episode
Supervisors: Train staff on the urge surfing technique for client support
Individuals in Recovery: Ride out cravings in real time and watch them get shorter over time
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