Mindfulness for Cravings: The Science of Surfing Urges

The Groundbreaking 'Torture Experiment' on Smoking Cravings

A fascinating University of Washington study led by researcher Sarah Bowen tested whether mindfulness could help smokers resist cravings. Participants who wanted to quit smoking were put through what became known as the "torture experiment":

• Asked to slowly handle their favorite cigarettes
• Instructed to pause at each step (opening pack, smelling, holding, etc.)
• Forced to wait several minutes between each action

What Is the 'Surfing the Urge' Technique?

Before the experiment, half the participants learned a mindfulness strategy called "surfing the urge":

1. Recognize cravings as temporary waves that rise and fall
2. Observe urges without acting on them
3. Notice physical sensations and thoughts without judgment
4. Imagine riding the wave until it naturally subsides

Surprising Results: 37% Reduction in Smoking

The findings were remarkable:

• First 24 hours: No difference between groups
• By Day 7:
  • Control group showed no change
  • "Surfing" group smoked 37% fewer cigarettes
• Stress no longer automatically triggered smoking for mindfulness practitioners

Neuroscience Behind Mindfulness and Cravings

A subsequent fMRI brain scan study revealed why mindfulness works:

• Reduced activity in craving-related brain regions
• Disconnected the brain's "craving network"
• Interrupted the chain reaction of:
  • Focus on the desired object
  • Mixed feelings of anticipation and stress
  • Motivation to take action

Practical Applications Beyond Smoking

This research suggests mindfulness can help with:

• Food cravings and emotional eating
• Shopping addiction
• Substance abuse
• Internet and porn addiction

How to Practice Surfing the Urge

1. Pause when a craving arises
2. Observe physical sensations without judgment
3. Notice thoughts without acting on them
4. Imagine the urge as a wave that will pass
5. Ride it out until intensity decreases

The Takeaway

Mindfulness creates space between craving and action, giving you greater control over addictive behaviors. Simple techniques like surfing the urge can rewire your brain's response to temptation.

Kelly McGonigal is a Stanford psychologist and author of The Willpower Instinct. Her work combines neuroscience with practical strategies for behavior change.