Stoic practice · 2–4 min

Catch the Urge

Catch an urge early, wait, and choose a substitute.

Use when: craving, compulsion, doomscrolling, snacking, drinking

How the practice works

1. Name the situation What trigger or early sign told you the urge was arriving?
2. Notice the intensity How strong is this urge?
3. Allow time Deal only with this urge, not every future urge.
4. Make a choice What will you do instead?
5. Record what you notice What did the urge do while you waited?

“If you are struck by the appearance of any promised pleasure, guard yourself against being hurried away by it.”

— Epictetus, Enchiridion 34