Reality Check
Five short questions to check what the urge is really telling you, before you act on it.
How to do it
- What are you feeling right now?
- What are you hoping this behaviour will give you?
- What happened the last time you followed this thought?
- If you do it, what is realistically likely to happen next?
- What would the version of you who wants change do for the next 20 minutes?
Get the right tool at the right moment
In THE Habit Breaking App, Urge Rescue asks how you feel and suggests the tool that fits, then checks how it went so it learns what works for you.
Other tools
- Slow your breathing
- Surf the urge
- Delay for 15 minutes
- 5-4-3-2-1 grounding
- Change where you are
- Reach out to someone
- Move for 5 minutes
- Meet a body need first
- Play a song that steadies you
If you're not safe right now, call 999 or Samaritans on 116 123.