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The Urge Jar Tool – SMART Recovery

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By SMART Facilitator Stefan Neff.

My therapist shared with me a great tool called the Urge Jar. It works by creating a physical or virtual jar to keep your urges and cravings at bay. .

The idea behind Urge Jar is not to give in to your urges and cravings, but to acknowledge them and draw activity out of the jar even if you don’t want to. This will give you time to reflect on your actions and the reasons behind them. It also helps build self-control and discipline.

To create the Urge Jar, follow these steps:

1. Choose a container: You can choose your favorite container such as a bottle, box, or pouch. You can also create a virtual jar using an app or a note-taking tool.

2. Label the container: Write something like “Urge Jar” on the container to remind yourself of its purpose.

3. Identify Triggers: Think about the situations and emotions that trigger your urges and cravings. This can be stress, anxiety, boredom, or social pressure.

4. Determine your strategy: Decide how you will use the Urge Jar. For example, you can write down 30-50 activities and add them to the jar whenever the urge strikes. Examples of activities: Clean the dishes, do the laundry, go for a walk or walk the dog, clean the toilet, wash the windows, etc. Do whatever you can to distract yourself from your urges and cravings.

5. Use the jar: Whenever you feel an urge or craving, acknowledge it and then randomly pull one of your activities from the jar. Use the jar to track your progress and celebrate your successes can also do.

The Urge Jar can be used for a variety of habits such as drinking, smoking, drugs, overeating and procrastination. It can also be used to form new habits, such as exercise or mindful meditation.

Consistency is the key to Urge Jar’s success. Every time you feel an urge or craving, you should use a jar, even if you give in to it. Over time, you will build the self-control and discipline you need to break bad habits and form healthy new ones. To do.

In conclusion, the Urge Jar is a simple and effective technique that helps you break bad habits and form new ones. By acknowledging your urges and cravings and replacing them with new activities from the jar, you can build self-control and discipline. Please Confirm.

Now create a list of activities to fill the Urge Jar.

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