Addiction, Urges & Compulsions

Reset for 15 minute work-through

I'm fighting the urge right now

15 minute guided tool

No speech. No fake calm. Work with fighting the urge right now through one grounded move.

Tool fit

Reset fits fighting the urge right now because the trap is negotiating with the craving while it is loudest. Use a steady interruption: change location, add friction, and delay the first step toward the old pattern.

IF

IF fighting the urge right now is happening right now and the trap is negotiating with the craving while it is loudest

THEN

1. Start with fighting the urge right now, not the whole backstory.
2. change location, add friction, and delay the first step toward the old pattern
3. Do this clean move before deciding what the whole situation means: contact one safe person, remove access, or start a ten-minute replacement action.
4. Stay with fighting the urge right now long enough to notice what shifted after the first move.
5. Choose one next action that matches the clean move: contact one safe person, remove access, or start a ten-minute replacement action.
6. Step away from extra input where possible.
7. Run 4-4-6 breathing cycles for 3 to 5 minutes.

WHY

This works because urges peak, bargain, and fade when access is delayed and the loop is interrupted. A steady reset uses movement, water, distance from access, and a visible timer to create enough space for contact one safe person, remove access, or start a ten-minute replacement action.

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