Free urge tools
Short, practical tools for when an urge, craving or bad moment hits. No sign-up. In the app, Urge Rescue picks the one that fits how you feel right now.
Slow your breathing
A three-minute breathing exercise with a longer out-breath, to help your body settle when an urge, stress or anger is rising.
Urge · 5 minSurf the urge
Urge surfing: notice the craving in your body and ride it like a wave until it passes, without acting on it.
Decision · 15 minDelay for 15 minutes
You're not deciding never. You're deciding not for the next 15 minutes. A simple delay timer for cravings and urges.
Attention · 3 min5-4-3-2-1 grounding
A quick grounding exercise using your five senses, for when anxiety, shame or a racing head is driving the urge.
Environment · 2 minChange where you are
Put distance between you and easy access. Changing your surroundings is one of the fastest ways to interrupt a habit.
Connection · 5 minReach out to someone
You don't have to explain everything. Ready-to-send messages for when you're having a hard moment.
Thoughts · 3 minReality Check
Five short questions to check what the urge is really telling you, before you act on it.
Body · 5 minMove for 5 minutes
Lift your heart rate a little and leave your phone behind. Movement can take the edge off anger, boredom and stress.
Body basics · 10 minMeet a body need first
Hunger, tiredness and pain can all make urges louder. Check the basics before you judge the urge.
Regulation · 4 minPlay a song that steadies you
One song, nothing else. A four-minute reset for stress, loneliness, anger or shame.