Urge surfing worksheet (free printable)
A one-page worksheet for riding out a craving: notice it, rate it, watch it rise and fall, and learn from it. Print this page or download the PDF.
To print just the worksheet, use your browser's Print command; the site menus are left off the printout. New to the technique? Read urge surfing: how to ride out a craving first.
1. Notice the urge
Date and time:
Where was I, and what was I doing?
What was I feeling just before (bored, stressed, lonely, tired, restless)?
2. Ride the wave
Sit or stand somewhere comfortable and breathe slowly, with the out-breath a little longer than the in-breath. Every 30 seconds or so, rate the urge from 1 (barely there) to 10 (as strong as it gets) and note where you feel it in your body.
| Time | Strength (1 to 10) | Where I feel it, and what it feels like |
|---|---|---|
| Start | ||
| 0:30 | ||
| 1:00 | ||
| 1:30 | ||
| 2:00 | ||
| 2:30 | ||
| 3:00 | ||
| 4:00 | ||
| 5:00 |
3. Afterwards
How long did it take for the urge to start easing?
What helped most (breathing, moving, changing rooms, my reasons, something else)?
What will I do next time this situation comes up?
The five steps, in short
- Notice and name it: "I am having an urge right now."
- Get comfortable and take one slow breath.
- Scan your body: where is the urge, and what does it feel like?
- Rate it, and check again every 30 seconds.
- Stay with the wave, breathing slowly, until it eases.
From UNHOOK, a private companion for quitting or cutting back on porn. Free to copy and share: get-unhooked.app/guides/urge-surfing-worksheet
Frequently asked questions
How do I use an urge surfing worksheet?
When you notice an urge, write down the time and what was happening, then rate the urge from 1 to 10. Every 30 seconds or so, rate it again while you breathe slowly and describe the sensations. Afterwards, answer the reflection questions. Over a few urges you will see your own pattern of rising and falling.
Is this urge surfing worksheet free?
Yes. Print it from your browser or download the PDF. You can make as many copies as you like for personal use or to share with a client or group.
Can I use it for cravings other than porn?
Yes. Urge surfing is a general technique, and the worksheet works for any craving or habit you want to ride out, from scrolling to snacking.