“The man who overcomes his desires is braver than he who overcomes his enemies.” - Aristotle
While our modern era prides itself on science and knowledge, the brain continues to remain much of a mystery.
We have a lot of theories, often associated with evolution, as to why people behave in certain ways or why people experience strong emotions. Yet, it isn’t an exact science by any means.
And innate urges are part of this! At the end of the day, we all have urges. Our hunger drives us to eat. The reward center of our brain might further prompt us to buy a product or indulge in a meaningless one-night stand.
Whatever the case may be, our brain fuels our urges, and it often rewards us with dopamine and serotonin when we’ve given in to those urges.
Yet, not all urges are good. The Britannica Dictionary refers to urge as “a strong need or desire to have or do something.” This can include:
Luckily, there’s a newer tool in town to override these urges; it’s called urge surfing!
Urge surfing is a mindfulness technique that allows you to simply observe an urge without actually acting on the impulse.
Simply put, it involves a form of meditation where you imagine surfing that wave (which is used as a metaphor for your urge), and letting it pass.
Just like a wave, urges can feel strong and intense. But they don’t usually last. If you ignore them, they will continue on their way.
Many experts further believe this is a very effective and efficient technique since it doesn’t involve ignoring the urge. Instead of ignoring it, which often causes an urge to become stronger, you recognize and observe the urge, but you don’t allow it to control you.
And here’s the other thing: Urges don’t typically last longer than 30 minutes. Thus, if you can ride that wave and overcome it, you’ll, generally, be in the clear within half an hour.
Related Article: How You Can Master Meditation: The Calming Art of Mindfulness
Urge surfing can be particularly beneficial for anyone trying to quit a bad habit, such as smoking or eating when you’re not hungry.
For instance, the urge to reach for a cigarette might arise, even though you’ve gone days without one. Instead of ruminating on it, take note of it and how your body feels.
Where do you feel the urge? Be curious about it and notice changes in it.
Then, sit and imagine you’re riding a surfboard over a wave. Imagine yourself riding that wave and eventually, moving past it into calmer waters. And don’t worry, if you’re unsure how exactly to urge surf, we’re going to lay it all out below.
So, you’ve got an urge. It doesn’t particularly matter what it is. This technique applies to a broad range of urges, helping you tackle your demons and control your life. Here’s how you do it:
Related Article: 70 Highly Inspiring Motivational Quotes to Start Your Week Strong
Use the above technique to ride that urge! A few more tips:
Try it out! And remember, give it a few rounds before you throw in the towel.
Additionally, depending on the urge you’re trying to kick, you may also benefit from gaining support from a professional therapist. They can offer further techniques to help you become the master of your life!
Read Next: Helpful Tips to Break Bad Habits
Editor's note: This article was originally published May 31, 2022 and has been updated to improve reader experience.
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July 6, 2025
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I love your daily motivations, really useful for me in these times and with so much going on in our lives.
Thank you
Thank you Maria, we are so happy to have you in the DM community!
Good idea. I think I'll try it the next time I get the urge to eat brownies!
Hahahaha - I've been trying too Cathy, let us know if it works for you!
This is awesome . Great read and very insightful , do i have your permission to share with my clients please ?
Hi Toyin, yes please share with anyone you like! Signing up for our daily email is also free, just share this link to our Subscribe page and your clients can start getting the emails too! https://www.dailymotivation.site/subscribe/ Thank you for your support!