The average length of a craving or urge of an addiction is about 15 to 20 minutes. Having this knowledge can make it easier to hold out against the urge to use or engage in a harmful habit or coping mechanism.

For some people, it helps to imagine the craving or urge as if it were an ocean wave. Waves rise and fall; just like the craving will. A surfer must work hard when the wave is coming and must continue working hard while riding the wave down. Even so, the wave is carrying him where he wants to go. Imagine if he was fighting a massive wave - would he get to where he wants to be?

For the craving or urge of addiction, riding the wave can become easier when you know that an end is in sight. It will take hard work, but once you feel the wave cresting, you can ride it down and reach where you want to go. Don't fight the feelings, just fight the urge - and keep in mind that this too shall pass. How you can personally "Ride the Wave" will be discussed in your sessions.

Delaying the decision means giving yourself time to wait out the urge of your craving. Often, cravings and urges may only last 15 to 20 minutes at a time. How do you wait out that long when something is so powerful? Distraction!

By distracting yourself with something else to occupy your mind, you can buy time to allow the urge or the craving to subside. It may not go away completely, but it may 'die-down' enough that you can think about - and practice - other behavioral tools. Then, you can make a stronger commitment to choose not to act on the urge or craving.

But what if the craving or urge doesn't lessen in the 15 to 20 minutes? Try to find something else to distract you, or go back to what you were doing the first time.