Emergency Urge Protocol

3 steps to break the loop

1. Label: say ‘This is an urge, not a command.’
2. Move: 30 seconds of any movement—pushups, squats, a brisk walk.
3. Switch: shift to a preselected micro-task (fill water bottle, tidy desk, send a check-in message).

Repeat once if needed. The goal is to interrupt the cue→craving→response chain.