A craving is not a command. Most urges peak within 15 to 20 minutes and pass on their own - whether you drink or not. This timer holds the space while you wait.
You don't need to fight this. You only need to not act on it - for a short, fixed period of time. Choose a duration and start the timer. Prompts will appear as you go. When the timer ends, the craving will have moved.
The craving is here. You don't have to act on it. Just observe it.
The craving peaked and passed without you following it. That is not a small thing. Each time this happens, you gather evidence against the belief that the urge is unbearable. It isn't. You just proved it again.
Research consistently shows that urges peak within 15 to 20 minutes and then diminish - regardless of whether you act on them. The craving feels permanent in the moment. It isn't. This timer makes that concrete.
Epictetus distinguished between an initial involuntary impulse - the craving arriving without your permission - and your full assent to it. The first is not in your control. What happens in the gap between the craving and your response is.
You are not just getting through this one craving. You are accumulating evidence that you can get through it. That evidence compounds. The craving told you it was unbearable. You found out it wasn't. Remember that.
When the craving has passed, move your body - even briefly. Get a glass of water. Step outside if you can. The physical act of moving signals a transition. Then, if the urge was driven by something specific, the Insight Tool can help you address the root.
If the craving has a specific driver - stress, an argument, a particular feeling - the Insight Tool gives you a Stoic framework for what is actually happening.
Open the Insight Tool