Lesson 3: Riding Out Any Urge
The 20-Minute Rule That Actually Works
Welcome Back (1 minute)
Lesson 3. You're still here. That consistency matters.
Last time we talked about noticing when your brain wants quick fixes. Maybe you noticed a lot. Maybe it felt like your brain never shuts up about wanting something - anything - to feel better.
Today we're getting practical. What do you actually DO when an urge hits hard?
The Truth About Urges (3 minutes)
Here's what nobody tells you:
Most urges only last 15-30 minutes.
For real. That craving that feels like it will never end? It will. It's like a wave - builds up, crashes over you, then pulls back out to sea.
Whether it's:
Walking past casino doors to cash your check
Seeing lottery tickets at every damn register
Getting that betting app notification
Wanting to use when stress hits
Craving sugar, shopping, whatever
They all work the same. Big wave. Feels eternal. But it's not.
Living in Nevada means these waves hit constantly:
Can't get milk without passing slots
Can't watch the game without betting ads
Can't drive anywhere without casino billboards
Can't scroll without "special offers"
But here's the secret: You don't have to be stronger than the wave. You just have to outlast it.
The RIDE Method (3 minutes)
When an urge hits, remember RIDE:
R - Recognize it
"Okay, I'm having an urge. It's just my brain doing that thing again."
I - Inhale deep
Take 3 slow breaths. In through your nose, out through your mouth. Your brain needs oxygen.
D - Do something different
Move your body. Walk to the bathroom. Step outside. Splash cold water on your face. Just change what you're doing RIGHT NOW.
E - Engage for 20
Do literally anything else for 20 minutes:
Call someone (even if you just listen to it ring)
Play a game on your phone
Count backwards from 100
Clean something, anything
Walk around the building
Twenty minutes feels long when you're white-knuckling. But you've waited in the dosing line longer than that. You can do this.
Real-World Practice (2 minutes)
"But I'm at the casino cashing my check"
Cash it and leave immediately
Don't even look at the floor
Walk straight to your car
Call someone from the parking lot
"It's benefit day and I have cash"
Give your debit card to someone NOW
Only carry what you need today
Delete betting apps before the urge hits
Tell your counselor it's a danger day
"I already started gambling/using/whatever"
Stop now. Right now.
The money/time already lost is gone
But you can stop more from going
Use RIDE to prevent the next bet/hit/purchase
"I get 20 urges every day"
Normal in early recovery
Exhausting but normal
Each one you ride out makes you stronger
Your medication helps, RIDE helps more
Your Clinic Partnership (1 minute)
Your counselor knows you have access to Evive. They might ask what you're learning. Some clinics use our content in group discussions.
Engaging with Evive shows you're working on recovery from multiple angles. It demonstrates treatment engagement. That matters for everything - progress notes, treatment planning, take-home decisions.
This isn't another requirement. It's a resource. Use what helps, skip what doesn't. And tell us about both - that feedback helps everyone.
Try This Today (1 minute)
Next time ANY strong urge hits - substances, gambling, shopping, whatever - try RIDE.
Just once. See what happens.
Set a timer for 20 minutes if that helps. Tell yourself you can do whatever you want when it goes off. But most times? The urge fades before the timer ends.
This is the kind of skill your counselor loves to hear about. "I used that RIDE thing three times this week." That's treatment engagement.
Remember This (30 seconds)
Every urge you ride out is a victory. Even if you only beat 2 out of 10 today - that's 2 victories.
Your brain is learning: "Oh, we can survive without giving in."
Some days you'll nail it. Some days you won't. Both are part of recovery.
Tomorrow we'll talk about protecting your money on the really dangerous days. But today? Try RIDE just once.
See you in lesson 4.
