Urge Log

Urges are the social, mental, and emotional experience of wanting something. This is different than physical dependence or withdrawal symptoms. One tool that can help with urges is the Urge Log, where we can identify when and why they occur. With this information, we can begin to see patterns, reflect on how we coped with the urge, and understand how best to respond in the future. 

Urges are a normal part of the recovery process. They tend to come in waves, often lasting only a few minutes, and they don’t mean you’ve failed or lost progress. What matters is how you respond.

The Urge Log helps you:

• Recognize patterns. What situations, times, or people tend to trigger urges
• Track what helps you cope, and what might work better next time
• Become less reactive and more intentional when urges show up
• Reflect without judgment, even when you give in to an urge

This awareness is a first step toward managing urges differently.

The urge log can be used as often as needed. You don’t have to do it perfectly. One or two entries a week can offer helpful insight, though many participants find that tracking urges consistently for a full week reveals patterns they hadn’t noticed before.

On the worksheet, you’ll record the following:

Date and Time

When did the urge happen?

Strength (1–10)

Rate the intensity of the urge, with 1 being very mild and 10 being overwhelming.

Length of the Urge

How long did the urge last? (Example: 2 minutes, 15 minutes)

What Triggered the Urge?

What happened just before the urge? Was it a feeling, thought, situation, or interaction?

Who/Where Was Involved?

Was anyone else around? Where were you?

How You Coped and How You Felt About It

What did you do when the urge showed up?
Did anything help?
If you gave in to the urge, how did that feel afterward?

Ideas for Next Time

What might help you handle it differently next time?
Is there something you’d like to try, avoid, or plan for?

Example Entry

• Date: 8/29
• Time: 1:15 pm
• Strength: 8
• Length of Urge: 1 minute
• What Triggered My Urge: Lunch in a wine bar
• Who/Where Was Involved: Lisa and Stephanie
• How I Coped and Felt About It: Told them and forgot pretty fast
• Ideas for Next Time: Find a new lunch spot

• What patterns do you notice after reviewing a few entries?
• Are there times of day or specific triggers that show up more than once?
• What coping strategies have worked best for you?
• What can you plan for or avoid next time?

Even if you gave in to an urge, writing it down can help reduce the chance of repeating the same cycle. You’re learning, not failing.