Riding the Wave: How an Urge Log Can Help You Stay Grounded
- Evan Vukets
- 5 days ago
- 5 min read
Written by Evan Vukets, RCC, Registered Clinical Counsellor in Abbotsford, BC. I support men in Abbotsford, the Fraser Valley, and online across BC. Learn more about me
We all feel urges.
That sudden pull to do something that might give relief in the moment, even if we know it could make things harder later.
Maybe it is reaching for your phone again, having one more drink, getting lost in work, or reacting in a way that does not match who you want to be.
Whatever the urge looks like, it often shows up with intensity. It feels like a wave building fast, taking over your focus, and pushing you toward action before you have a chance to think.
SMART Recovery, a program based on science and self-awareness, teaches a different way to relate to those moments. Instead of fighting urges or giving in to them, it invites you to notice them, track them, and learn from them.
One of the most helpful tools for this process is something called an Urge Log.
What Is an Urge Log?
An urge log is a simple, structured way to record what happens when an urge shows up. It is not about judgment or shame. It is about curiosity.
When you write down the time, what was happening around you, what you felt, and how you responded, you start to see patterns.
You might realize your urges are stronger when you are tired, stressed, or alone. You might see how they pass more quickly when you reach out to someone, go for a walk, or take a few slow breaths.
The log helps bring what is automatic into awareness. Awareness is what gives you choice.
SMART Recovery often describes this process as self-management. You learn to understand your thoughts and actions rather than being controlled by them.
Understanding Urge Surfing
SMART Recovery borrows from research by psychologist Alan Marlatt, who introduced a practice called urge surfing. He noticed that cravings and impulses rise and fall like waves. They build in intensity, reach a peak, and then fade away.
When we fight the urge, we often add tension.W hen we give in, we strengthen the habit. But when we ride the wave; noticing it, naming it, and letting it pass, we build self-control and confidence.
It is a mindfulness skill. Instead of trying to get rid of the feeling, you learn to observe it. You remind yourself that all urges pass with time, just like a wave that returns to calm water.
How the Urge Log Supports Urge Surfing
Writing down your experiences creates a bridge between the moment and the reflection that follows.
Let’s say you feel a strong urge to check out for a while, maybe through food, screens, or alcohol. You pause, grab your log, and jot down what is happening:
Date and Time helps to notice patterns of when urges are emerging.
Rate the urge from 1 to 10.
length of urge was this a longer or shorter urge?
Describe the trigger, what set it off?
Where/Who was I with, this can be relevant data to see patterns of urges as they relate to others.
Write how you coped, and how you felt about it afterward.
Alternate Activities or substitute behaviours, can be helpful to identify other things to do based on the trigger and nature of the urge.
Over time, the urge log becomes a map. You start to see what triggers you most often, what times of day are harder, and which coping strategies actually help.
Maybe you notice that urges are strongest at the end of the workday. Or that they show up when you feel alone. You also notice that after a short walk, a talk with a friend, or even a few deep breaths, the wave passes.
That is the moment of growth, realizing that you can experience the urge without being swept away by it.
If you would like a more structured urge log than the notes tab in your phone or a piece of paper, please feel free to download the urge log below and work through it yourself:
Why It Works
There are three key reasons why keeping an urge log is so powerful:
It builds self-awareness.Most urges happen on autopilot. We feel something uncomfortable, and our body moves toward relief before our brain catches up. Writing things down slows that process and helps you see what is really happening.
It interrupts the pattern.The act of pausing to write is a break in the automatic cycle. It gives your mind space to choose a different response. That pause can be the difference between reacting and responding.
It creates progress you can see.When you look back at your log after a few weeks, you may notice that your urges feel less intense, or that you recover faster. Even small shifts mean your awareness and skills are growing.
Each entry is a reminder that you are learning to stay with yourself, even when things feel hard.
Replacing Reaction with Reflection
The goal is not perfection. It is progress.
Some days will go well. Some will not. Regardless, each time you record your experience, you strengthen your ability to notice instead of react.
You might write something like:
“I had the urge to drink after an argument. I took a walk instead. It was still hard, but I felt proud afterward.”
That simple reflection helps your brain build new connections. You start to associate the urge with awareness, not just automatic action.
Over time, this practice becomes a form of mindfulness. You are not trying to erase your emotions. You are learning to ride them out with patience and compassion.
The Role of Support
While the urge log is a personal tool, it can be even more powerful when used alongside counselling or group support.
In therapy, we often look at what the urge represents beneath the surface. Is it a sign of stress, loneliness, or unmet needs? Are there ways to meet those needs in healthier, more meaningful ways?
The urge itself is not the problem, it is a signal. When we understand what it is pointing to, we can respond with care rather than control.
SMART Recovery emphasizes self-empowerment. It is about building the confidence to manage life’s challenges without needing to escape from them. The urge log fits beautifully within that approach. It turns self-reflection into a daily habit.
Getting Started
If you want to try it, download or print the Urge Log template and keep it somewhere easy to reach.The next time you feel an urge, pause for a few seconds and write.
Even if you give in, still write it down. You are not keeping score. You are collecting information about your own patterns, and that is valuable.
Here are a few prompts to help you use it:
What was happening before the urge started?
How strong was it?
How long did it last?
What helped it pass?
What might I try next time?
You can also add alternate activities that help, like going for a walk, calling a friend, listening to music, or simply breathing through the moment.
A Final Thought
You do not have to fight urges alone. Learning to observe and understand them is part of taking your power back.
Each time you pause and choose awareness, you step a little further away from autopilot and a little closer to yourself.
The urge log is not just a worksheet, it is a reminder that you are capable of change, and that even when the wave feels strong, it will pass.
If you want to explore this more, counselling can be a good place to start. Together, we can look at the patterns, build coping tools, and help you find a rhythm that feels more grounded and calm.
Because every time you ride the wave instead of being pulled under, you learn something new about your strength, and that is worth writing down.
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