What is urge surfing?

A mindfulness technique for riding out cravings without acting on them.

Does urge surfing work?

It's part of MBRP, which reduced relapse in trials.

Can I urge surf in bed?

It's better to get up and move away from your phone first.

Urge Surfing: A 5-Minute Technique for Cravings

Written by Muneeb Rana · Medically reviewed by Safi Allah Khan · Last updated 24 October 2026

Quick answer: Urge surfing is a mindfulness technique for cravings: instead of fighting or giving in, you notice the urge, describe it in your body, breathe, and watch it rise, peak and fall like a wave. It comes from mindfulness-based relapse prevention, which reduced relapse in addiction treatment studies.

Where urge surfing comes from

Urge surfing was developed by psychologist Alan Marlatt and is part of mindfulness-based relapse prevention (MBRP). In a trial, MBRP reduced relapse compared with standard treatment at 12 months (Bowen et al., 2014).

Step by step

Sit or stand somewhere safe, away from your phone. 2. Notice where you feel the urge: chest, stomach, face. 3. Rate it 0–10. 4. Breathe slowly and describe the sensations. 5. Watch it change. Rate again every minute until it's under 3.

Use a timer

The urge timer gives you a 10-minute window with prompts.

Practice tips

Start with mild urges. Practise mindfulness at other times too (Mayo Clinic). Log each attempt.

Combine with other tools

Urge surfing works well with HALT and how to deal with urges.

Download Raze free. Optional in-app purchase.

Download on theApp Store Get it onGoogle Play

Sources

Bowen et al. (2014), Mindfulness-based relapse prevention RCT, JAMA Psychiatry: pubmed.ncbi.nlm.nih.gov (accessed 24 October 2026)
Witkiewitz & Marlatt (2004), Relapse prevention for alcohol and drug problems, American Psychologist: doi.org (accessed 24 October 2026)
Mayo Clinic: Mindfulness exercises: mayoclinic.org (accessed 24 October 2026)

Urge Surfing