How to handle the urge — in the moment
Practical moves when the pull's there, without the shame spiral.
The pull's there and your hand's already reaching for the phone.
— Right now
- Urges pass — ride it out. Set a 15-minute timer and do something else.
- Change the room and the device. Get the phone out of your hand.
- Move your body — walk, push-ups, out the door. It breaks the loop.
— Don't
- Don't beat yourself up — shame fuels the cycle, it doesn't stop it.
— Later
- Notice the trigger — bored, stressed, lonely, can't sleep? That's the real thing to feed differently.
The pull's there and your hand's already reaching for the phone.
— Right now
- Urges pass — ride it out. Set a 15-minute timer and do something else.
- Change the room and the device. Get the phone out of your hand.
- Move your body — walk, push-ups, out the door. It breaks the loop.
— Don't
- Don't beat yourself up — shame fuels the cycle, it doesn't stop it.
— Later
- Notice the trigger — bored, stressed, lonely, can't sleep? That's the real thing to feed differently.
The urge: the short version
- 1.Urges pass — wait it out, 15 minutes.
- 2.Change the room, drop the phone, move.
- 3.A slip isn't a failure. Reset now, not Monday.
- 4.Shame fuels it. Go easy and carry on.
- 5.Feed the real trigger — bored, stressed, lonely.
Doing it tough?Call Lifeline 13 11 14