FeedMeNotUrge surfing and the craving delay technique
Urge surfing is a simple idea: instead of fighting a craving or giving in, you notice it, stay with it and watch it rise and fall like a wave. It is used in habit change programs for many kinds of urges, including food.
The idea
A craving feels like it will keep growing until you act. In practice it usually peaks and drops within minutes. Each time you let one pass, the next one tends to feel a little smaller.
How to do it, step by step
- Name it. Say to yourself: this is a craving for biryani, not an emergency.
- Rate it. Give it a number from 1 to 10.
- Set a timer. Ten to twenty minutes.
- Stay busy. Walk around, drink water, message a friend or play something simple.
- Rate it again. Notice if the number dropped.
- Decide after the timer, not before.
Why a pretend order fits
The waiting is the hard part, and an empty timer is boring. A pretend order gives the wait a shape: you choose, you check out and a rider comes closer. FeedMeNot is built around this. The craving timer runs while the pretend order is on its way, and then it shows what you kept.
Fill the cart. Watch the rider. Keep your money.
Free on Android. No sign-up needed to look around.
Common questions
What is urge surfing?
Urge surfing is the practice of noticing a craving and letting it rise and fall without acting on it.
How long should I wait?
Ten to twenty minutes is a common starting point. Set a timer and decide after it ends.