e Once you have located where the urge is coming from, focus all your attention on that area and observe the sensations you are experiencing. e Spend 2 minutes focusing on your breath. e Imagine that every sensation and urge you are feeling is a wave. As the urge intensifies and subsides, look at it as a wave rising and falling. e As the urge settles down, pay attention to the changes you are feeling. Once you have surfed through an urge once, you will have the confidence to surf through them any time they arise. It’s important to remember that urges are temporary. You are not going to feel that way forever—when you forget this, urges and cravings can become overwhelming. But if you have the confidence that you can ride through an urge, you will find that this method is much more effective than trying to fight with the urge or distract yourself. When you first experience hunger pangs, the assumption is that they won’t go away until you eat something. As you probably know, you start feeling irritated when you’re hungry because your productivity levels decrease. But people who fast know that hunger is temporary, it passes in the same way as every other urge. Most people start feeling hungry when they’ve been working for a while or when they get bored. But if you pay attention to what’s going on inside your body, you will notice that your stomach isn’t empty. If you spend a few minutes accepting the hunger and not looking at it as a sign that you need to eat immediately, the hunger will fade away quicker than you think. Start paying attention to your urges, study them and experiment with them. You will find that the urges don’t become a part of you until you start fighting with them or give into them. When you observe your urges from a distance and watch them coming and going, they lose their power to influence your behavior. In order to reach your goals, you must develop a system to get you to your destination, and if you don’t follow the right system, your dreams will never become a reality. In the next chapter, you will learn how to focus on the right system to get your desired outcome.