The secret to managing cravings? Try this simple mindfulness technique
- Replies 0
Cravings can strike at the most unexpected times—whether it’s the leftover chocolate in the pantry or a sudden impulse to check your phone (again).
For many older adults, managing these urges can be tricky, especially when habits have built up over time.
But what if you could face those cravings without guilt, stress, or sheer willpower?
That’s where “urge surfing” comes in—a mindfulness-based strategy that helps you ride out cravings instead of giving in to them or pushing them away.
And no, it doesn’t involve a surfboard!
Urge surfing is a technique developed by psychologists to help people manage cravings and compulsive habits.
It’s been used in everything from addiction treatment to weight management and smoking cessation.
As psychologist Dr. Clair Ogilvie explains, it's not about saying no to everything—it’s about pausing, reflecting, and asking, “If I act on this craving, will it take me closer to the kind of person I want to be?”
This gentle approach gives you space to observe your cravings without judgment, understanding that, like a wave, they rise—and eventually fall.
“When you’re in the grips of a craving, it can feel like the intensity will never stop building, but this isn’t true,” says Dr. Ogilvie.
If you’re ready to give it a try, here’s how urge surfing works—no wetsuit required.
1. Recognize the urge
Notice when a craving begins.
Is it for food? Your phone? Shopping online?
Tune in to how it feels—tightness in your chest, a buzzing in your hands, or restlessness in your mind.
2. Name the urge
Saying “I’m craving chocolate” out loud or even writing it down helps you get some distance.
You’re acknowledging the urge instead of letting it control you.
Also read: The ultimate guide to snacking smart: 18 dietitian-approved snacks for healthy cravings
3. Prepare for the wave
Take a few slow breaths and remind yourself: you’re not giving in, and you’re not fighting it.
You’re simply noticing the craving and letting it unfold.
4. Observe the craving rise and fall
Think of the urge as a wave. Rate its intensity on a scale of 1 to 10.
You might notice it rising—but eventually, it will fade. Stay curious.
If thoughts pop up like “Just this once won’t hurt,” remember—they’re just thoughts, not facts.
5. Return to the present
Once the urge passes, gently shift back to whatever you were doing before.
Take pride in the fact that you let it pass without acting on it.
Cravings are natural—and temporary. Research shows that when we acknowledge them without judgment, they lose their grip.
With practice, urge surfing can help you spot triggers and build more awareness around your habits.
If cravings are interfering with your quality of life, or you find them hard to manage on your own, don’t hesitate to talk to your doctor or a counselor.
There’s no shame in seeking support.
Read next: Cracker’s got your cravings! Check out the 9 new menu items Cracker Barrel just added
Have you tried urge surfing or similar mindfulness techniques? How do you deal with strong cravings? Share your thoughts in the comments below—we’d love to hear from our GrayVine community!
For many older adults, managing these urges can be tricky, especially when habits have built up over time.
But what if you could face those cravings without guilt, stress, or sheer willpower?
That’s where “urge surfing” comes in—a mindfulness-based strategy that helps you ride out cravings instead of giving in to them or pushing them away.
And no, it doesn’t involve a surfboard!
A simple mindfulness strategy can make it easier to manage everyday cravings! Image Source: Pexels / Alexander Grey.
What is urge surfing?
Urge surfing is a technique developed by psychologists to help people manage cravings and compulsive habits.
It’s been used in everything from addiction treatment to weight management and smoking cessation.
As psychologist Dr. Clair Ogilvie explains, it's not about saying no to everything—it’s about pausing, reflecting, and asking, “If I act on this craving, will it take me closer to the kind of person I want to be?”
This gentle approach gives you space to observe your cravings without judgment, understanding that, like a wave, they rise—and eventually fall.
“When you’re in the grips of a craving, it can feel like the intensity will never stop building, but this isn’t true,” says Dr. Ogilvie.
Also read: This one simple food swap can curb your hunger and slash cravings—find out what it is!
The five steps of urge surfing
If you’re ready to give it a try, here’s how urge surfing works—no wetsuit required.
1. Recognize the urge
Notice when a craving begins.
Is it for food? Your phone? Shopping online?
Tune in to how it feels—tightness in your chest, a buzzing in your hands, or restlessness in your mind.
2. Name the urge
Saying “I’m craving chocolate” out loud or even writing it down helps you get some distance.
You’re acknowledging the urge instead of letting it control you.
Also read: The ultimate guide to snacking smart: 18 dietitian-approved snacks for healthy cravings
3. Prepare for the wave
Take a few slow breaths and remind yourself: you’re not giving in, and you’re not fighting it.
You’re simply noticing the craving and letting it unfold.
4. Observe the craving rise and fall
Think of the urge as a wave. Rate its intensity on a scale of 1 to 10.
You might notice it rising—but eventually, it will fade. Stay curious.
If thoughts pop up like “Just this once won’t hurt,” remember—they’re just thoughts, not facts.
5. Return to the present
Once the urge passes, gently shift back to whatever you were doing before.
Take pride in the fact that you let it pass without acting on it.
Cravings are natural—and temporary. Research shows that when we acknowledge them without judgment, they lose their grip.
With practice, urge surfing can help you spot triggers and build more awareness around your habits.
If cravings are interfering with your quality of life, or you find them hard to manage on your own, don’t hesitate to talk to your doctor or a counselor.
There’s no shame in seeking support.
Read next: Cracker’s got your cravings! Check out the 9 new menu items Cracker Barrel just added
Have you tried urge surfing or similar mindfulness techniques? How do you deal with strong cravings? Share your thoughts in the comments below—we’d love to hear from our GrayVine community!
