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
- Start with fighting the urge right now, not the whole backstory.
- change location, add friction, and delay the first step toward the old pattern
- Do this clean move before deciding what the whole situation means: contact one safe person, remove access, or start a ten-minute replacement action.
- Stay with fighting the urge right now long enough to notice what shifted after the first move.
- Choose one next action that matches the clean move: contact one safe person, remove access, or start a ten-minute replacement action.
- Pick one sensory reset: cool water on hands, focus on one object, step into different light, or change rooms.
- If this is increasing pressure instead of lowering it, stop here. Switch paths, step away from the tool, or use real-world support.
WHY
This works because urges peak, bargain, and fade when access is delayed and the same thought pattern 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.