Guides
Getting through cravings
Short, practical answers about cravings and breaking habits: what’s happening, and what to do in the next five minutes.
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Guide · 2 min readHow long does a craving last?Most cravings pass within minutes. What the NHS says about nicotine cravings, why urges come in waves, and what to do while one passes.Read the guideGuide · 2 min readUrge surfing: how to ride out a cravingUrge surfing means watching a craving rise, peak and fall without acting on it. What it is, where it comes from, and how to do it in five steps.Read the guideGuide · 2 min readBreathing exercises for cravings: 3 that take a minuteThree breathing exercises that calm a craving in about a minute: the long exhale, the double sigh and box breathing, with what a Stanford study found.Read the guideGuide · 2 min readWhy cravings hit: hungry, angry, lonely, tiredCravings often aren’t about the habit at all. HALT (hungry, angry, lonely, tired) is a quick check for what’s really going on, and what to do about each.Read the guideGuide · 2 min readI slipped. Now what?A slip is one moment, not the end of your progress. Why a slip makes you want to give up, and five steps to get back on track the same day.Read the guideGuide · 2 min readWhy cravings are worse at nightNight is when many cravings are strongest: you’re tired, alone and have your phone. Why it happens and a simple plan for evenings.Read the guide
By habit
What to do when the urge hits, habit by habit.
VapingHow to quit vaping, one craving at a timeSmokingHow to quit smoking, one craving at a timeDrinkingHow to get through the urge to drinkWeedHow to quit weed, one craving at a timeSugarHow to get past a sugar cravingDoomscrollingHow to stop doomscrollingPornHow to get through the urge to watch pornGamblingHow to get through the urge to gamble
Urge Buddy
When an urge hits, tap your buddy and get something quick to do until it passes. For iPhone, with a 3-day free trial.
