Urge Surfing Weekly Log

Track your weekly urges and outcomes to see if urge surfing reduces impulsive ADHD behaviors, using a structured log grounded in CBT and mindfulness.

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Preview Tracker · 5 min

When to Use This Tool

ADHD adult who wants to track whether their urge-surfing practice is working week to week

A client who notices patterns in when cravings peak but has no data to bring to the coaching conversation

Person building consistency with urge-surfing who needs a simple weekly record of attempts and outcomes

How to Introduce This Tool Plus

Bring this log to our next session - it captures when urges were strongest and w...

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Interactive Preview Tracker · 5 min

Tool Classification

Domain

ADHD

Type

Tracker

Phase

Action Review

Details

5 min Between sessions Weekly

Topics

Habits Executive Function Accountability

For the Coaching Practitioner

Plus

Pathway Builder 🔒

Coaching Scenarios Plus

1 From Individual Urge Awareness to Cluster Pattern Detection

Context

A client with ADHD who is a digital marketing manager has been using the urge surfing worksheet for three weeks. She can describe individual urges accurately and has surfed several successfully. But she is fighting each urge as if it is a new event rather than recognizing patterns in when and why they cluster. She does not yet know that her urges peak at 10am and 3pm, or that they are almost exclusively triggered by emails requiring a complex decision rather than by boredom. The weekly log converts individual experience into aggregate data.

How to Introduce

Frame the shift from worksheet to log: 'You've been mapping urges one at a time. Now we need to see what a week of them ...

2 EF-Interaction: Logging as the Accountability Structure for Practice 🔒

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3 coaching scenarios with introduction language, observation guides, debrief maps, and red flags

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For professional coaches and coaching practitioners

Tool Flow Plus

See what this tool requires and produces in a coaching engagement

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