Binge Urge Surfing Log
A mindfulness-based worksheet with an urge-wave illustration, step-by-step surfing instructions and a log of triggers, peak urges and outcomes after a 20-minute delay.
2-page fillable PDF · US Letter (prints on A4) · Mindfulness · CBT-E informed
- Approach / concern
- Body Image & Eating
- Technique
- Mindfulness · CBT-E informed
- Format
- Fillable PDF, 2 pages (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Binge Urge Surfing Log?
Urge surfing is a mindfulness technique that involves observing cravings or urges as passing waves rather than acting on them. Originally developed in addiction relapse prevention, it is now used for binge eating, where urges are often triggered by emotions, restriction or stress.
Why it works
Brief urge-surfing instruction has been shown to reduce the link between urges and behaviour (Bowen & Marlatt, 2009). Delaying and riding out urges complements CBT strategies for binge eating such as regular eating and alternative activities (Fairburn, 2013).
When to use it
- Binge eating disorder and bulimia
- Emotional eating
- Alongside regular eating plans
- Other urges (substances, self-harm) with adaptation
How to use it in session
- Explain the wave model of urges.
- Practise surfing a mild urge in session (imagery is fine).
- Agree on a 20-minute delay plan.
- Log urges and outcomes.
- Review triggers and adjust the eating plan if restriction is driving urges.
Clinician tips
- Regular eating reduces the biological drive behind many urges.
- Self-compassion after a binge prevents the restrict-binge cycle.
- A ‘partial win’ (smaller binge, longer delay) is progress.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
What if I give in to the urge?
That’s part of learning. Note what happened without judgement and return to your regular eating plan at the next meal.
How long do urges last?
Most peak and fade within 20-30 minutes if not acted on, though this varies.
References
Bowen, S., & Marlatt, A. (2009). Surfing the urge: Brief mindfulness-based intervention for college student smokers. Psychology of Addictive Behaviors, 23(4), 666-671.
Fairburn, C. G. (2013). Overcoming binge eating (2nd ed.). Guilford Press.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
