Recognize the cue
Notice what arrived just before the urge: a time, place, person, feeling, thought, or familiar routine. Naming the cue creates a small gap before the usual action.
Avoid what you can move
For external triggers, change the environment when possible. Leave the room, alter the route, remove easy access, or contact someone before the old routine becomes automatic.
Cope with what stays
Use a short alternative: delay ten minutes, drink water, eat, breathe slowly, walk, keep your hands busy, or read the reason you wanted a clear night. If an urge feels unsafe or withdrawal symptoms are present, use professional or emergency support.