A look inside — the daily tracker
What's inside
- Weekly urge pattern reviews
- Wave intensity rating scales
- Trigger and urge pattern log
- 30-day urge surfing progress tracker
Urge Surfing Implementation Kit
Urges peak and pass within 15-20 minutes. Urge surfing teaches you to ride the wave instead of giving in. This kit guides you through the observation technique and tracks how urge intensity decreases over time.
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Want to understand the science and strategy behind this method first?
Read the full Urge Surfing guideHow this kit works
Get your kit
Purchase and instantly download the PDF, or duplicate the Notion template into your workspace.
Follow the setup guide
The kit walks you through setting up Urge Surfing step by step — no guesswork needed.
Track for 30 days
Use the daily tracker and weekly reflections to build consistency and spot patterns.
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