01
Urge surfing timer
Most urges crest and fall within ~60 seconds. Hold still, breathe, and watch the wave pass.
0starget 60s
Full habit reversal takes weeks of repetition. In the meantime, outbursts still happen. These six interactive tools are the bridge: simple, low-skill techniques you can use today to dial down the intensity while your competing-response practice catches up.
Slow the moment between urge and tic. Even 10 extra seconds is a win early on.
Outbursts ride on stress. Drop the body's arousal and the urge softens with it.
Plan the exit and the competing response in advance — don't try to invent them mid-storm.
Most urges crest and fall within ~60 seconds. Hold still, breathe, and watch the wave pass.
When practice is thin, one rehearsed competing response per tic family is enough. Pick your most frequent tic and use this as your go-to.
Soft sustained gaze on one point + slow controlled blinks every 6s.
4-7-8 breathing drops sympathetic arousal in under a minute, which lowers tic pressure immediately.
4
cycles completed: 0
When an outburst feels close, grounding pulls attention out of the urge loop and back into the body's external senses.
Pre-decide an escape route for high-pressure situations. Naming the exit in advance lowers the cognitive load when an outburst is brewing.
Rate the urge before and after a competing response. Watching the number drop teaches your brain that urges fade without the tic.