URGE SURFING: RIDING THE WAVE OF CRAVINGS
You know that feeling when you really want something, even though you logically don’t need it? (This could be food-related, like wanting a snack or the desire to keep eating when you’re already full, or not involving food at all, like wanting to keep scrolling Instagram.) That’s an urge.
And urges are powerful.
They can feel like they come out of nowhere, demanding your attention, whispering “just this once,” “only one more time,” or “you deserve it.” And the more we try to push them away, the stronger they tend to get.
That’s where a strategy called urge surfing comes in. (Please note: this is not medical advice, and this content is solely for educational purposes. More intense urges may require the support of a licensed therapist.)
WHAT IS URGE SURFING?
Urge surfing is a mindfulness practice that teaches us to ride out an urge instead of fighting it or giving in to it.
The idea is simple but powerful: every urge has a beginning, middle, and end — like a wave. If you can stay present and “surf” the wave instead of trying to outrun or suppress it, the intensity naturally fades.
WHY IT WORKS
Most of us treat urges like emergencies — something that needs to be solved right now. They may feel incredibly urgent and important.
But urges are temporary. Even the strongest craving or impulse usually peaks and fades within a few minutes.
By observing the wave instead of reacting to it, you begin to teach your brain that:
The feeling is uncomfortable, but not dangerous.
You can handle discomfort without immediately fixing it.
You’re capable of pausing and choosing a response instead of reacting automatically.
Over time, this rewires your relationship with those moments of urgency and temptation. The waves get smaller, less frequent, and less intimidating, and you build up an arsenal of tools (or rather, a really strong surf board 😉) to be able to manage them.
URGE SURFING IN PRACTICE
Here’s a simple way to put it into action next time a strong urge hits:
1 | Notice the urge. Try and name what you are feeling or craving; it might sound like “I’m feeling the urge to snack even though I just ate.”
2 | Locate it. What does it feel like in your body? Maybe tension in your chest, restlessness, a racing mind, or pressure in your stomach.
3 | Breathe through it. Slow, steady breaths help you stay grounded while you observe the feeling.
4 | Remind yourself: This will pass. You don’t need to fix or act on it; instead, you need to stay with it and watch the wave crest and fade.
5 | Reflect after the wave has passed. Notice how the urge eventually passed on its own. It may have felt challenging; each time you ride it out, you strengthen your ability to handle the next one.
APPLYING THIS TO YOUR NUTRITION
Urge surfing is especially powerful when it comes to food and eating behaviors. You might use it when you:
Feel the pull to eat out of boredom or stress.
Want to “start over” after eating something unplanned.
Notice the impulse to restrict or “make up for” a meal.
Instead of reacting, you practice pausing. You give yourself space to choose — maybe you still decide to eat, or maybe you don’t. Either way, it’s your decision, not the urge’s.
SO:
This isn’t about avoiding cravings forever. It’s about building trust with yourself, and knowing that you can sit with (temporary) discomfort and still make aligned choices. Because when you stop letting urges dictate your actions, you gain the freedom to respond in a way that truly supports your goals, whether that’s with food, movement, or any habit you’re trying to build.
You can’t stop the waves, but you can learn to surf them. And like any skill, urge surfing gets easier the more you practice.
YOUR NEXT STEP
Does this blog post resonate with you? At Front Porch Nutrition, I coach real people through real-life nutrition — thinking through what your wants, needs, and goals are, and working together to make changes that last not just in the moment, but for the long haul. Get started with 1:1 nutrition coaching today!
