Practicing Courage #10: Overcome cravings by learning to surf the urge

Years ago I sat down for a conversation with Dr. Kelly McGonigal, who is arguably one of the world’s leading experts on behavior change. 

During our time together I asked her to name a few of her greatest insights about what contributes to being able to successfully change behavior (which can be incredibly difficult). 

Learning skills that increase the capacity to tolerate distress was right at the top of her list. 

Today you’ll have a chance to hear a snippet from Kelly, and you’ll learn one of the simplest and most effective practices I’ve come across for tolerating the distress that arises from craving - a very common experience on the path to change, growth, and realizing our potential. 

It’s called RAIN

And it stands for:

• Recognize
• Allow
• Investigate
• and Not identify with

RAIN is a powerful tool for learning to “surf the urge” and for riding out cravings using mindfulness and curiosity. 

Ultimately this practice can make some of the hard parts of change more workable, and in the process can support the ability to live in greater alignment with what you care about most. 

Ready to begin?


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3 NEW live challenges each year. Future topics may include: finding purpose, building new habits, courageous conversations, authentic living, navigating transitions, letting go, and finding ease in challenging times.

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Curious to explore this topic further? Here are some conversations on the podcast we think you'll love:

• Lessons in Hope, Courage, and Human Transformation | Dr. Kelly McGonigal
• Is Curiosity a Superpower? | Dr. Jud Brewer
• Harnessing Neuroscience to Change Habits and Find Happiness | Dr. Jud Brewer

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