Urge right now? Pick a tool
Urges rise, peak and pass — usually within minutes. You don’t have to decide anything yet.
Ready
10:00
Breathe with the circle. While you wait: drink a glass of water, step outside, or message someone you trust.
Urges only show you the first few seconds — the thrill. Play the whole tape forward. Answer honestly; nothing is saved.
Gambling urges come with convincing thoughts. Here’s what’s really going on.
Doing something else — anything else — for 10 minutes gives the urge time to fade.
From my plan
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