Urge Jar
When you feel the urge to doom-scroll or engage in an unwanted habit, shake the jar for a mindful alternative.
Shake me
Ready
Tap the jar to pick an activity
Your Activities
Why it works
The Science of Urge Surfing
Urge surfing is a mindfulness technique from Acceptance and Commitment Therapy (ACT). Rather than fighting an urge, you observe it with curiosity and let it pass naturally.
Urges typically peak and fade within 15–30 minutes. By pausing and choosing an alternative activity, you weaken the automatic habit loop (cue → routine → reward) described in behavioural psychology.
Each time you successfully ride out an urge, you strengthen the prefrontal cortex’s ability to override impulsive behaviour, making it easier next time.
Research: Bowen & Marlatt (2009), Addictive Behaviors; Duhigg (2012), The Power of Habit