The ObservatorySurf the wave
When a craving or an impulse washes over you, learn to ride out the wave instead of fighting it.
How it works
This is a tool for moments when a strong craving or impulse takes hold of you: the pull toward something, the urge to send the message, to flee, to eat, to check your phone. We're not going to force it away. We're going …
Session in 7 steps, about 7 minutes. Doing it is part of Premium, which you try free for 7 days with no card. With Premium your answers are saved so you can pick up where you left off and look back at what you wrote.
Try PremiumThe rest of the text and the exercise are part of Premium. You try everything for 7 days with no card, and can cancel whenever you like. Sign in if you already have an account.
Why does it work?
Urge surfing was developed by Marlatt within relapse prevention. Bowen & Marlatt (2009) showed that the technique reduced smoking in smokers who wanted to quit, and it is part of MBRP (mindfulness-based relapse prevention), with support in randomized trials (Bowen et al. 2014). The basic finding: cravings peak and subside on their own, usually within 20–30 minutes, if they aren't fed.
Account, your first assessment with the hexagon and one new measurement every quarter are free. The rest is part of Premium: SEK 99 a month or SEK 699 a year, VAT included.
Read more
Sara and the wave
The math of panic: what happened when Sara stopped running from the wave and started counting it instead.
Exercise10 minName it
From a vague "bad" to precise words, and notice how the grip loosens.
Exercise12 minPut the thought on trial
A painful thought often feels like a truth. Here you examine it, calmly and methodically.