Urge Surfing Worksheet

A client with ADHD who is a content strategist at a media company has been using phone-blocking apps for six months without sustainable results. She describes her urges as 'coming out of nowhere and then I've already checked.' She has never slowed the sequence down to observe it. The urge surfing worksheet introduces the concept that an urge has a shape - trigger, rise, peak, fall - and that the shape can be observed. The act of recording the arc once is the first intervention; the data it produces is the second.

Frame the worksheet as an observational instrument rather than a behavior-change tool: 'This isn't asking you to resist ...