Urge Surfing Practice Sheet

A client with ADHD who is a senior software engineer works in deep focus blocks but describes losing them to phone notifications every thirty to forty-five minutes. She has tried turning off notifications, app blockers, and putting her phone in another room - each intervention lasted less than a week before reverting. She can name the pattern in retrospect but cannot interrupt it in the moment. The urge surfing practice sheet is the first tool that addresses the gap between trigger arrival and habitual response rather than trying to remove the trigger entirely.

Distinguish this from the urge surfing worksheet she may have seen: 'This is the in-moment version. The worksheet we've ...