If you’ve ever struggled with cravings, impulses, or unhealthy habits, you know how overwhelming urges can feel. Whether it’s the urge to drink, check your phone, overeat, or fall back into an old pattern, those moments can seem almost impossible to resist.
But there’s good news: your urges are not commands. With the right tools, you can retrain your brain to respond in healthier, more life-giving ways. One of the most effective techniques—backed by neuroscience and widely used in positive psychology—is called urge surfing.
This practice can help you gain freedom from unhealthy habits, strengthen resilience, and create long-term change.
What Is Urge Surfing?
Urge surfing is a mindfulness-based technique developed by psychologist Dr. Alan Marlatt. Instead of trying to fight an urge, suppress it, or give in to it, you observe it—like watching a wave rise, peak, and fall.
Just like an ocean wave, no urge lasts forever. Most urges peak within 20–30 minutes and then naturally decline. Urge surfing helps you ride the wave with awareness instead of being pulled under by it.
The Neuroscience Behind Urge Surfing
Urge surfing works because it directly influences the brain’s impulse and self-control systems:
- The Prefrontal Cortex (PFC) — responsible for planning and decision-making. Mindfully noticing an urge brings the PFC back online.
- The Limbic System — the emotional and reward center that fuels cravings. Observing the urge reduces emotional reactivity.
- Neuroplasticity — each time you choose awareness over impulsivity, you weaken old habit pathways and strengthen healthier circuits.
Urge Surfing Through the Lens of Positive Psychology
Positive psychology focuses on building strengths, resilience, and flourishing. Urge surfing aligns beautifully with this framework:
- Builds self-regulation: one of the core character strengths.
- Increases mindfulness: staying present instead of reacting.
- Strengthens hope and agency: realizing you can ride out urges.
- Enhances resilience: every surfed urge is a victory.
How to Practice Urge Surfing (Step-by-Step)
- Pause – Acknowledge the urge and take one slow breath.
- Notice sensations – Where do you feel the urge in your body?
- Visualize the wave – Observe the urge rising, peaking, and falling.
- Keep breathing – Calm breath keeps your brain regulated.
- Ride it out – Stay present and patient; waves always pass.
Why Urge Surfing Works Better Than Willpower Alone
Willpower is a limited resource. Urge surfing doesn’t rely on force—it relies on awareness, acceptance, and neuroscience. This makes it highly sustainable for long-term behavior change and a powerful tool for anyone trying to lose weight, maintain sobriety, or adopt a healthier lifestyle.
Final Thoughts
Urge surfing isn’t about perfection—it’s about progress. Every time you surf an urge instead of giving in, you strengthen your brain, your resilience, and your emotional freedom. If you’d like support in building new habits or breaking old ones, visit RandyMoraitis.com.
Phone: 949-303-8264
Email: randy@randymoraitis.com
Website: www.randymoraitis.com
Facebook: https://www.facebook.com/RandyMoraitisCoach/
Twitter: @rmoraitis
About Dr. Randy Moraitis
Dr. Randy Moraitis is a Positive Neuropsychologist, counselor, coach, and interventionist based in Laguna Niguel, where he lives with his wife, Kim. Together they enjoy their blended family of five adult children and three grandchildren—photos always available upon request!
Randy holds a PhD in Positive Neuropsychology and is a Board-Certified Positive Neuropsychologist, Certified Intervention Professional (CIP), and CADC II. He is highly regarded for his work helping individuals and families navigate addiction, mental health challenges, and personal transformation through counseling, coaching, and professional interventions.
A multi-award-winning Board-Certified Pastoral Counselor and ordained minister, Randy brings a unique, integrated approach to healing and growth. He also holds six professional coaching certifications and specializes in executive, life, wellness, and recovery coaching.
Randy’s educational background includes a master’s degree emphasizing theology and counseling, a bachelor’s degree in management and leadership, and a certificate in health and fitness with an emphasis in exercise physiology and sports psychology from UC Irvine.
For more than 25 years, Randy has guided individuals, families, and organizations toward mental, emotional, physical, and spiritual well-being throughout Orange County. He maintains a private practice office in Laguna Niguel, California, and sees clients and patients both in person and virtually.
