CATEGORIES
All posts
Welcome & Introductions
Say hello and meet others on the climb.
Daily Practice
Check-ins, routines and the small steps that add up.
Questions & Guidance
Ask anything. Someone has likely wondered the same.
Wins & Milestones
Big or small, every step counts here.
Struggles & Support
Hard days, said out loud. Kindness first.
Resources
Books, podcasts and practices that helped.
Ideas & Feedback
Tell us what would make Stillmonk more helpful.
Announcements
News from the Stillmonk Team.
Stillmonk Team
TEAM
· edited
What can I do when an urge hits at 2am?
Late at night everything feels louder, and you are tired. These steps ask very little of a tired mind.
Right now
•
Get up. Do not stay in bed with the urge. Sit somewhere else, with a light on.
•
Breathe out longer than you breathe in. Two breaths in through the nose, one long breath out through the mouth. Two or three times.
•
Say not yet. Not now, maybe in ten minutes. When the ten minutes are up, check in. If you need ten more, take them.
•
Put the phone down once you have finished reading this, across the room or in another one.
An urge can feel like it will last all night. You only have to get through the next ten minutes.
In the app
Tap I feel an urge. Breathe, Ride it out and Why I started are each quick, and none of them asks you to think hard.
Once it passes
Drink some water and go back to bed. You do not have to make sense of the night now. Tomorrow is soon enough.
Tomorrow, in daylight
If 2am is a pattern, make one if-then plan for it, like: if I wake up and reach for my phone, then I put it in the kitchen and get a glass of water. There is a how-to for this in Daily Practice.
Many phones have a grayscale or bedtime setting you can schedule for late hours. A duller screen is easier to put down.
If you might be in danger, call your local emergency number or find a line at findahelpline.com. In the app, tap I feel an urge, then Get help now, for the crisis line.
0
No comments yet
stillmonk.
Join the climb
A calm companion for quitting porn, one day at a time, free to start. Anyone can read here. Posting, comments and likes are for members, who sign in with their Stillmonk app account.
Download on the
App Store
Get it on
Google Play
Breathe for a minute
In for 4, hold for 4, out for 6. Stay with it while the urge softens.
Not a crisis line.
Find a line
THIS WEEK'S CHECK-IN
When the team pins a weekly check-in in Daily Practice, it shows here. Until then, Daily Practice has the latest threads.
Go to Daily Practice
More in Questions & Guidance
Is Stillmonk a treatment or therapy?
Stillmonk Team
How do I delete my account, and what goes with it?
Stillmonk Team
How does Reach out choose the helpline for my region?
Stillmonk Team
How do I restore or cancel my plan?
Stillmonk Team
See all in Questions & Guidance
Kindness first
Speak to the feeling, not the method. Use Report if something feels off.
Read the guidelines