In this episode, we stop cravings from running your life by riding them instead of fighting them. You’ll learn how the 20-minute rule uses urge surfing and brain science to make bad habits lose their grip. From nicotine addiction, to late-night cereal, to stress eating and scrolling, the big takeaway is simple: urges always peak and fade, and every time you wait, your brain gets stronger.

⏰ TIMESTAMPS

00:00 What urge surfing really is

01:10 Why cravings only last about 20 minutes

02:20 Nicotine, cereal & food cravings

04:10 The “purposeful pause” explained

05:40 Newborn stress & why knowing an end helps

07:10 Daily call to action & wrap-up

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Apple Podcasts: https://urlgeni.us/applepodcast/fiobrospodcast

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