“It’s the norm for us to identify with our urges, but urge surfing helps us separate ourselves from the bad habits we desire to correct. Instead of thinking, “I feel like eating cake,” say, “I have an urge to eat a piece of cake.” In this way, you are not fighting yourself but the sensation you are experiencing, you can then allow it to pass. It’s difficult to fight urges, but observing them without identifying with them increases your chances of overcoming them.”