Habit Bandz Education

Explore the behavioral science behind Habit Bandz, including Urge Surfing and Habit Reversal Training—proven methods for lasting behavior change.

Urge Surfing

What is Urge Surfing?

Urge Surfing is a mindfulness-based technique developed to help individuals manage impulsive behaviors, such as skin picking. This method, rooted in cognitive-behavioral therapy (CBT), involves observing urges without acting on them, allowing them to naturally rise and fall like a wave. Rather than attempting to suppress or fight the urge, individuals are encouraged to acknowledge it, remain present, and allow it to pass.

When practicing Urge Surfing with Habit Bandz, tactile feedback provides an alternative focus, helping to engage the mind and body without reinforcing the unwanted behavior. By pressing or fidgeting with the band for 2–4 minutes during an urge, individuals can shift their attention and disrupt habitual patterns. Over time, this process can weaken the habit's automatic nature, making it easier to resist. Research suggests that mindfulness-based techniques like Urge Surfing can be effective in reducing compulsive behaviors by increasing awareness and self-regulation

How to Urge Surf with Habit Bandz

  1. Urge recognition: Let's say you are experiencing a powerful urge a habit. Before Habit Bandz, that feeling will build until you finally do the habit (ouch!). This is frustrating. If you are aware of your urges, you can use Habit Bandz.

  2. Surf the urge: Psychology says, you can “Urge Surf” to ride out the feeling of doing the habit. Overtime,, you can forget the unwanted behavior altogether. Practically speaking, just play with the button until your urge goes away. Use the button to "Surf the Urge", like a wave!

  3. Feedback and awareness: Check the Habit Bandz app for interesting tracking data. The goal isn't to break your behavior over night, the goal is to tap the button whenever you feel the urge! The Habit Bandz app is home base for understanding your own behavior.

Explore Urge Surfing Research

  1. Bowen, S., & Marlatt, G. A. (2009). Surfing the urge: Brief mindfulness-based intervention for college student smokers. Psychology of Addictive Behaviors, 23(4), 666-671. https://pubmed.ncbi.nlm.nih.gov/20025372/

  2. Harris, R., McCarthy, S., & King, J. (2017). Urge surfing as an aftercare strategy for adolescent alcohol use: A randomized controlled trial. Journal of Substance Abuse Treatment, 79, 1-8. Researchgate.net

  3. Allen, K. (2018). Evaluating the effectiveness of a "Surf the Urge" intervention for adolescent impulse control. University of Nevada, Las Vegas Theses, Dissertations, Professional Papers, and Capstones. Digitalscholarship.unlv.edu.

Habit Reversal Training

What is Habit Reversal Training?

Habit Reversal Training (HRT) is a behavioral therapy designed to help individuals overcome unwanted habits, such as skin picking and nail biting. HRT works by increasing awareness of the habit, identifying triggers, and replacing the behavior with a competing response. For example, instead of picking your skin, you can engage your hands with Habit Bandz, using its tactile feedback to disrupt the habitual cycle. By consistently practicing HRT techniques, individuals can retrain their brain to respond differently to urges, leading to long-term behavior change. Research has shown HRT to be an effective method for treating Body-Focused Repetitive Behaviors (BFRBs). To learn more about Habit Reversal Training and its effectiveness, visit the TLC Foundation for BFRBs.

Habit Reversal Training and Habit Bandz

  1. Recognize the Habit: Noticing when and why you engage in your habit is the first step. Before Habit Bandz, your habit might have felt automatic, happening before you even realized it. With Habit Bandz, you can increase awareness by recognizing the urge as soon as it starts.

  2. Use a Competing Response: Habit Reversal Training (HRT) works by replacing the habit with a new, non-harmful action. Instead of picking, biting, or engaging in the unwanted behavior, use Habit Bandz as your competing response. Press the button, fidget with it, or roll it between your fingers whenever the urge arises. This keeps your hands occupied and helps break the cycle.

  3. Track Your Progress: The Habit Bandz app helps you build awareness by tracking how often you use the device. The goal isn’t to eliminate the habit overnight—it’s to consistently replace it with a healthier action. Over time, your brain will rewire, making the new behavior the default response. Check your data to understand your triggers and improve your progress!

Explore Habit Reversal Training Research

  1. Bate, K. S., Malouff, J. M., Thorsteinsson, E. T., & Bhullar, N. (2011). The efficacy of habit reversal therapy for tics, habit disorders, and stuttering: A meta-analytic review. Clinical Psychology Review, 31(5), 865–871. https://doi.org/10.1016/j.cpr.2011.03.012

  2. Lee, M. T., Mpavaenda, D. N., & Fineberg, N. A. (2019). Habit Reversal Therapy in Obsessive Compulsive Related Disorders: A Systematic Review of the Evidence and CONSORT Evaluation of Randomized Controlled Trials. Frontiers in Behavioral Neuroscience, 13, 79. https://pmc.ncbi.nlm.nih.gov/articles/PMC6491945/

  3. Azrin, N. H., & Nunn, R. G. (1973). Habit-reversal: A method of eliminating nervous habits and tics. Behaviour Research and Therapy, 11(4), 619–628. https://doi.org/10.1016/0005-7967(73)90119-8

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