urges Get early access
Coming to iPhone & Apple Watch

Feel it.
Understand it.
Choose.

A little space between feeling and doing. Urges helps you notice an impulse, pause, and choose what comes next, without judgment.

Get early access See how it works

Private by design. No streaks, no scores, no judgment.

Urges home screen with the “I’m feeling an urge” button
Breathe Through ItIntensity 7 → 4
Decided to waitYour choice, saved
Synced from Apple Watch

Notice, pause, choose, reflect, understand.

Most apps count streaks and call it progress. Urges counts something gentler: the moments you noticed what you were feeling, and chose what to do with it.

01Awareness over avoidance.An urge isn't a failure. It's information, and noticing it is the whole point.
02Intention over impulse.A short pause turns an automatic reaction into a decision that's actually yours.
03Progress without judgment.No streaks to break and no scores to chase. Just a clearer picture of you, over time.
How it works

Five quiet steps, none of them required.

Support comes first. Reflection comes when you're ready. Understanding builds over time.

Pause

Support in seconds, not after a questionnaire.

Two taps to log what you feel, then straight into a calming exercise. Skip any of them, any time.

1–2 minutesBreathe Through ItA slow, comfortable rhythm: four in, a gentle hold, six out. No breath-holding contests.
2–3 minutesRide the WaveUrges rise, peak and pass. Gentle prompts help you watch one move through, without acting on it.
What would acting on this give you right now?
About 2 minutesThink Through ItOne question at a time, with answers you can tap. Typing is always optional.
Take a moment to be still. Opt-in
About 2 minutesPray Through ItQuiet prompts for stillness, wisdom and peace. Only there if you turn faith-based reflection on.
Choose

The pause is where the choice lives.

After you've paused, Urges asks one simple question: what feels right for you now? No option is ranked, and none of them is the "right" one.

Choosing to proceed still comes with care: for higher-risk habits, Urges gently offers ways to look after yourself first.

The intentional choice screen: What feels right for you now?
A journal entry that reads like a diary page
Reflect

A journal that reads like one.

Every check-in becomes a page: what you felt underneath, what brought it on, what you chose, and how you feel about it now.

Reflect laterYour check-in is saved before you're asked anything. Come back to it whenever you're ready.
A calendar of momentsGentle dots on the days you checked in. Tap a day to revisit it.
Nothing is ever "incomplete"A check-in without a reflection is still a whole, valid moment. No guilt-trip reminders.
Understand

Patterns, not verdicts.

Insights are simple counts from your own entries: the emotions you name most, the situations that recur, the choices you make. What it observed and what you might consider are always kept separate.

What Urges looks at
Moments of awareness
Emotions & triggers
Intentional choices
Intensity before & after
Fewer check-ins doesn't mean better or worse. A lower number isn't the only sign of progress.
Insights dashboard with moments of awareness and choices
Apple Watch

There when your phone isn't.

Out on a walk, phone left at home. Raise your wrist, log what you're feeling, breathe for a minute, and dictate a thought. It's all saved on your Watch and waits for your iPhone.

Log in 10 secondsOne tap for the habit, a turn of the Digital Crown for intensity.
Breathe with hapticsA soft tap on your wrist marks each breath. Eyes optional.
Speak a reflectionDictate, Scribble, or just tap a feeling.
Offline firstNothing is lost or duplicated when your devices reconnect.
Take a moment. Log an Urge BreatheJournal
How strong is it? 7 of 10 · Strong
Your moment is saved. Saved on Watch · waiting to sync
Saved on Watch Waiting to Sync Synced with iPhone
Privacy

Some things are just for you.

What you write in Urges is deeply personal. It's built to stay that way.

Stays on your devicesEntries live on your iPhone and Apple Watch, protected by the platform's data protection.
No one reads your journalNo AI analysis, no ad tracking, no social feed. Insights are simple math on your device.
UrgesA moment for yourself, whenever you're ready.
Discreet by designNotifications, complications and widgets never show what you're working on.
Yours to keep or eraseExport your journal anytime. Delete a single entry or everything, in two taps.

One moment at a time.

You don't need to have everything figured out. You're here, and that's a meaningful place to begin.

Make a little space.

Urges is coming to iPhone and Apple Watch. Join the early access list and we'll let you know when it's ready.

Only launch news. No spam, ever.