Urge Tracker
Print
this form and carry it with you. Record the details as soon after an urge as possible.
Date/time
Situation
(people, place)
or trigger
(incident, feelings)
What was the urge like?
How I responded
What I'll do next time
Was it a thought?
Emotion?
Physical sensation?
Rate it from
1 (mild) to
10 (strong)
Date/time
Situation
(people, place)
or trigger
(incident, feelings)
What was the urge like?
How I responded
What I'll do next time
Was it a thought?
Emotion?
Physical sensation?
Rate it from
1 (mild) to
10 (strong)