We all have urges we’d like to stop, but a lot of the time we’re not consciously aware of them. One of the most powerful things you can do is to start being more in tune with those urges. A good exercise is to go through the day with a little piece of paper and make a tally mark for each time you get an urge. It simply makes you aware of your urges, and allows you to plan for them the next time they hit.