Urge Surfing Exercise

Free Acceptance and Commitment Therapy audio by Dr Russ Harris

Learn how to manage cravings, impulses, and urges with mindfulness and acceptance. In this guided audio, Russ Harris introduces the Urge Surfing technique, a core ACT skill for building psychological flexibility and breaking unhelpful habits. Through mindful awareness and curiosity, listeners learn to “ride the wave” of an urge instead of fighting or giving in to it.

This practice supports clients working with addiction, compulsive behaviour, emotional eating, or procrastination, helping them stay grounded and act in line with their values.

Use this free audio to:

• Teach clients mindful awareness of cravings and impulses

• Strengthen self-regulation through acceptance and observation

• Support ACT-based approaches to addiction and habit change