The Urge Log

| Let’s first define “Addiction”: It’s a mood-altering activity or substance that gives you short-term pleasure, but long-term disruption. And you’re unable to stop yourself from doing it by will. It could be alcohol, drug, porn, sex, love, or even internet addiction.

 

This tool works miracles.

I’ve only relapsed once after doing this practice, and stayed sober for more than 5 weeks up until now.

It was introduced by my therapist on our first session.

I call it, “The Urge Log”.

In short, it’s a quick journal to take note whenever you have strong urges to act out / actually relapse.

It works because it boosts your awareness towards your urges, 

The key is to:

1. Note down the scenario or feelings that you have, during those moments of strong urges or relapses.

2. Have self-compassion during the process. It’s okay to relapse. The goal is just to have more self-awareness.

3. Do the journal for at least a month, and look for patterns every week.

[Image]

| This is how my “Urge Log” looks like

Reflection Time

After I did my “Urge Log” for the first week. My therapist wanted me to identify patterns in my log.

What patterns do you see?

First, it is the state that I’m in when I felt urges or relapsed. It’s usually when I feel shameful, tired, lonely, stressed or bored.

Secondly, it is the scenario that I’m in. As a porn addict, it’s usually when there’re a lot of pretty or sexy women around me. I’ll probably look more than I should.

But as my therapist would say, it’s understandable to look and have feelings. Only people who cut off part of their brain would not have urges or feelings. However, just don’t stare longer than you would to other men.

Be Creative

You can be creative with the “Urge Log”. For example, when I felt great or showed an act of courage in the day, I’d make the “cell” green. It’s a way to remind me to be grateful of the things in life.

[Image]

| This is how my latest “Urge Log” looks like

Template

If you want to use my “Urge Log” template, check out here.

 

Last Words

Try the “Urge Log” for a week, and let me know if it works for you.

With Love,

Jason Kwan