Tool
Impulse pause
A guided 90-second pause for urges — DBT-style TIPP plus a quick log.
90 seconds is usually enough
A surging urge is a neurochemical wave — it builds, peaks, and falls, usually inside ~90 seconds, if you don't feed it. Try cold water on the face, paced breathing (4 in, 6 out), or stepping outside.
90s
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