Ride out the craving
The best way to ride out a craving is to wait it out, on purpose: most cravings peak and fade within about 10 minutes. This is called urge surfing — you watch the wave instead of obeying it. Start the timer, follow the breathing prompts, and let the clock do the arguing.
10:00
Cravings feel permanent but behave like waves — they build, peak, and pass. Start the timer and surf this one out.
Why 10 minutes and box breathing?
Cravings are waves, not plateaus — they typically build, peak within minutes, and subside if you don't feed them. The timer gives the wave room to pass. The breathing prompts follow box breathing: in for 4 seconds, hold for 4, out for 4, hold for 4. It keeps your attention busy and calms the nervous system that's yelling for a cookie.
If the craving wins anyway: fine. One treat costs one day, not your whole progress.
Keep going
Track the bigger picture
Tools help in the moment. For the long haul, No Treat Today asks one question a day — too many treats? — and never resets you to zero. Free on iPhone.