LastGlassWorksheet
Urge surfing worksheet (free printable)
A two-part worksheet for riding out urges to drink: a plan you fill in once, and a wave log you fill in each time an urge shows up. Print it, or save it as a PDF.
Updated 31 October 2026 · 4-minute read · VANTH Studio, The Netherlands
How to use it: fill in part 1 once, when you feel calm. Print a few copies of part 2 and fill one in each time an urge to drink shows up: notice it, rate it from 0 to 10 every five minutes, and write down what set it off and what helped. New to urge surfing? Read the six-step guide first.
Why a worksheet helps
Urge surfing means staying with an urge to drink, without fighting it or obeying it, until it rises, peaks and passes. The US National Institute on Alcohol Abuse and Alcoholism (NIAAA) describes the same idea: accept the urge as normal and temporary and ride it out. Writing it down makes the wave visible. After a few logs you have your own evidence that urges pass, and a list of the times, places and feelings that set them off.
NIAAA also suggests tracking urges for a couple of weeks and planning ahead for your triggers. That's what the two parts below are for.
Part 1: my urge plan
Fill this in once, when you feel calm. Keep it somewhere you can see it.
My reasons for changing my drinking
The times, places and feelings that usually set off an urge
When an urge shows up, I will first…
Things I can do while the wave passes (a walk, slow breathing, a shower, cooking, music)
People I can contact, and their numbers
What I'll drink instead
Part 2: the wave log
Use one log for each urge. Print as many copies as you need.
Date, time and place
What was happening just before? Who was I with, and what was I feeling?
Where do I feel the urge in my body? (tight chest, restless hands, dry mouth…)
Thoughts that showed up (for example "just one")
Urge strength from 0 (none) to 10 (strongest), every five minutes
| Start | 5 min | 10 min | 15 min | 20 min | 25 min | 30 min |
|---|---|---|---|---|---|---|
What I did while it passed
What happened next? Did I drink?
What I learned for next time
Tips for using it
- Expect the number to go up first. Urges often build before they peak. That's the wave, not a sign it isn't working.
- Leaving is allowed. If you're somewhere that makes drinking easy, you can urge surf on your way out.
- Look back after a week or two. Which triggers keep coming up? Add a plan for each one to part 1.
- A drink isn't a failure of the worksheet. Fill in the log anyway. What happened just before is often the most useful thing to learn.
The same log, in your pocket
LastGlass does the same thing on your iPhone. Tap I need support now, choose craving and start the urge timer (20 minutes by default). It stays on your Lock Screen as a Live Activity while you use guided breathing, 5-4-3-2-1 grounding, your reasons or a trusted contact. Your evening check-in records urges, and risky times can give you a heads-up before the hours you know are hard. These core tools are free; no account needed.
Frequently asked questions
How do I print this worksheet or save it as a PDF?
On a computer, open your browser's Print menu and choose your printer or Save as PDF. On iPhone or iPad, tap Share, then Print, and pinch out on the preview to save it as a PDF. The printed version leaves out the menus and only keeps the worksheet and the safety note.
How often should I fill in the wave log?
Each time an urge shows up, for as long as you find it useful. NIAAA suggests tracking urges for a couple of weeks so you can spot your triggers and plan for them. After that, many people only log the urges that surprise them.
Why rate the urge every five minutes?
Rating it gives your attention something steady to do, and the numbers show you how the urge changes. Over a few logs, many people see the same shape: it builds, peaks and eases. Five minutes is a suggestion; use whatever gap suits you.
Is this worksheet a replacement for treatment?
No. It is a self-help tool. If urges stay very hard to manage, or you can't stay within the limits you set, talk to a doctor or an alcohol service. NIAAA notes that non-addictive medications can help reduce the desire to drink.
Sources
- NIAAA Rethinking Drinking: How to stop alcohol cravings
- NIAAA Rethinking Drinking: Strategies for cutting down
- Bowen S, Marlatt A. Surfing the urge: brief mindfulness-based intervention for college student smokers. Psychol Addict Behav. 2009 (PubMed 20025372)
Sources checked 2026-10-31. This guide is general information, not personal medical advice. Guidelines differ by country.