What prompted you to join the program? What was your struggle?

Example: "Before joining, I was struggling with..."
Example: "I tried everything else and nothing worked because..."

What specific changes have you experienced?

Example: "Since joining, I've learned..."
Example: "The biggest change for me has been..."

What specific tools or aspects of the program helped most?

Example: "Learning about hunger cues changed everything..."
Example: "The daily planning approach helped me..."

How has your relationship with food changed?

Example: "I used to think about food all day, but now..."
Example: "I finally understand why I was overeating..."

What would you tell someone who's considering joining?

Example: "If you're thinking about joining..."

• Example: "This program is different because..."

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About Urges

What is an urge?

An urge is an intense desire to eat when you're not physically hungry. These emotional urges are about wanting to eat to avoid feelings (like stress, boredom, anxiety) or to create feelings (like comfort, pleasure, distraction)

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What types of urges does this feature help with?

This feature helps with all types of urges to overeat, including:

Urges to eat when you aren't physically hungry yet
Urges to continue eating past the point of comfortable fullness during meals
Urges to eat foods outside of your planned meals
Urges to snack between meals when not hungry
Urges to eat larger portions than your body needs

Each of these urges can be tracked and processed using the same methods in this feature. The goal is to recognize any desire to eat that isn't driven by physical hunger.

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How do I use this feature?

The Allowed Urges counter helps you track when you experience urges but don't act on them.

When you feel an urge but choose NOT to act on it (you don't eat the unplanned food), tap "+" to add it to your counter
Each number represents a victory – a time when you felt an urge but didn't give in

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How do I know if I "allowed" an urge?

You allowed an urge when you:

Felt a strong desire to eat something when you weren’t hungry
Practiced the pause instead of immediately reacting
Let the feeling be present without either fighting it or giving in to it
Ultimately chose not to eat the food

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What if I give in to an urge?

That's okay! It's part of the learning process:

Don't add it to your Allowed Urges counter
Fill out the Curiosity Form in your evaluation to learn from it
Remember: progress isn't perfection – keep practicing

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What if I have multiple urges in one day?

That's okay! It's part of the learning process:

Each separate urge that you don't act on counts
Add to your counter for each successful instance
You don't need to fill out the Processing an Urge worksheet for every urge, but it's helpful for challenging ones

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How does this connect to the Processing an Urge worksheet?

The Allowed Urges counter and the Processing an Urge worksheet are two separate tools that work together:

The counter is a quick way to track your victories when you don't act on urge
The worksheet is a more detailed tool to help you understand and work through urges

Think of the counter like scoring points in a game, while the worksheet is like your practice drills and strategy sessions. You don't need to complete a worksheet every time you add to your counter.

Use the worksheet when:

You're struggling with a particularly strong urge
You want to better understand what's triggering your urges
You're building the skill of allowing urges

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Remember

The goal isn't to never have urges, but to become someone who can experience them without being controlled by them
Each time you allow an urge without acting on it, you're strengthening a new neural pathway
Urges are just vibrations in your body – they cannot hurt you, and they will pass

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Need more help?

Make sure you review the urges lessons in the main course
Review the urges playlist in the Vibe Club App
Review the help screen from the add urges module in the Vibe Club App

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