Your moves, ready before the moment

A craving is easier to ride when you’ve decided ahead of time what you’ll do. This is built from your own patterns and the moves that actually work for you — private, and on your device.

Moves to try right now

5-4-3-2-1 grounding — name 5 things you see, 4 you hear, 3 you touch, 2 you smell, 1 you taste.
Box breathing — in for 4, hold 4, out 4, hold 4. Repeat.
Cold water — splash your face, or hold something cold to your wrists.
Move for a minute — 10 slow squats, or push hard against a wall.
Step outside — 90 seconds of new air and a new view.
Reach your anchor — text one honest line to someone you trust.
Delay 10 minutes — not no, just not yet. Do anything else; the urge fades.
Remember your why — say or write one reason you’re doing this.
A slow glass of water — drink it slowly, paying attention to it.
Tidy one small thing — clear a surface, wash one cup.

Or ride it out with the Wave →

These are everyday coping ideas and your own self-made plans — educational, not medical advice, and not a diagnosis. Your “tougher windows” reflect your own logged history, not a prediction about you. If a habit is affecting your health or safety, please talk to someone who can help.