Discipline is about learning to endure temporary discomfort for long-term benefits. Growth often requires embracing situations that feel uncomfortable, because discomfort is usually a sign that change is happening. When practiced consistently, discipline strengthens the mind and builds the mental flexibility needed to thrive regardless of circumstances. It does not concern itself with emotions or excuses; instead, it trains the brain to default to perseverance, especially in moments when giving up feels easiest.
One of the biggest challenges in developing discipline is dealing with urges. An urge is a physical and mental impulse to engage in habitual behavior. These impulses can feel overwhelming, but they are temporary and manageable. A useful method for handling them is known as urge surfing, a concept introduced by psychologist Alan Marlatt. He described urges as waves in the ocean—they rise, peak, and eventually crash if you allow them to pass without resistance.
Rather than fighting urges, observing them calmly increases your ability to overcome them. When you resist or suppress urges, they often grow stronger and last longer, reducing confidence in your self-control. In contrast, allowing an urge to exist without acting on it weakens its power. Urges only gain strength when they are fed through indulgence.
A helpful way to understand this process is to imagine an urge as a waterfall. Trying to block it only increases pressure until it breaks through with greater force. Stepping back and watching the waterfall, however, allows it to flow without overwhelming you. When urges are approached with curiosity instead of fear, behavior change becomes easier.
Distraction and suppression may seem logical, but research shows that suppressing thoughts and sensations often makes them stronger. The more you try not to think about something, the more it occupies your mind. The goal of urge surfing is not to eliminate urges but to remain calm while experiencing them, understanding that they will pass.
When an urge arises, begin by paying attention to where it is felt in your body. Focus on that area and observe the sensations without judgment. Spend a few minutes concentrating on your breath, and imagine the urge as a wave rising and falling. As the intensity fades, notice the changes in your body and mind.
Each time you successfully ride through an urge, your confidence grows. Over time, you become more comfortable with discomfort and less controlled by impulsive desires. Remember, urges are temporary—you will not feel them forever. When you trust your ability to endure them, they lose their power over you.Take a book and a pen today and write things that you were addicted to last year .Use the urge surfing method to tackle those things that you couldn't do without.  ♥️