Urge tracking
Make space between an urge and your next step.
An urge can feel urgent, but you do not have to figure it out alone. Logging what you notice can give you a starting point and help you look back at what was happening.
Coming soon for iOS and Android
How it works
A little support for real life.
Use the parts that fit you and your day.
- 01
Notice the intensity
Record how strong the urge feels. You can add a note if you want to.
- 02
Add context if it helps
After logging, you can optionally identify a trigger. You can return to an entry later to add a skill or follow-up intensity.
- 03
Choose support
Try urge surfing or another available practice, or reach out to someone you trust.
What to know
A record, not a judgment
Urges are experiences, not grades. If an urge feels unsafe or difficult to manage, contact a trusted person or a professional. In immediate danger, contact local emergency services.
Read the privacy policyA common question
Do I have to know what triggered an urge?
No. A trigger is optional. You can log the intensity first and add context later if it is useful.
Read the guide: Learn about urge surfing