Free tool
Watch the urge instead of obeying it.
Rate it, watch it for a minute or two, rate it again. Many urges crest and ease. Some come back, and that is normal too.
Keep it one tap away
Add this page to your phone's home screen so it opens in one tap at 9 p.m. Nothing you rate here leaves your device.
The Wave comes from urge surfing in relapse prevention research. It is a skill for an urge, not a treatment for dependence. If you have shaking, sweating, a racing heart, confusion, or you see things that are not there, that is a medical problem. Use the check inside the tool, and call emergency services for severe symptoms. Is it safe for me to stop?