Urge surfing is a tool that has been shown in studies to be very effective at helping people overcome addictive behavior.
Fair warning: this is an intense and challenging exercise. Because it's so intense, we will first do it on something that is NOT your porn addiction. Instead, use any other bad habit or milder addiction you have, for example:
- Junk food / sweets
- Social media
- Your phone
- Video games
- Smoking / vaping
Once you've practiced with such a smaller addiction, you can then try it out with porn as well (next lesson).
What You'll Need
To do this exercise, prepare the following:
- Pen & paper for writing
- A timer
- An object of desire
The object of desire is the thing that you're addicted to such as a cookie, a pack of cigarettes or your smartphone.
How Urge Surfing Works
The idea behind urge surfing is this: you deliberately trigger yourself so that you feel the urge to do the thing you're addicted to doing.
Then, instead of giving in to the urge, you use the Embodiment Method to just pay attention to what's happening within you. Notice the physical sensations and just sit with them until they dissipate or for at least 3 minutes.
Then, you escalate the trigger and do the same thing again.
You can do this for several rounds, as demonstrated in the video.
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