Habit Bandz Education

Habit Bandz leverages techniques from Cognitive Behavioral Therapy (CBT), such as Urge Surfing, to provide users with effective, non-invasive tools for 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.

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