The "URGE" is the strong feeling of being drawn back to commit PMO. Most people in this community will tell you to hit some squats or leave your house to be able to flee from the temptation of PMO'ing. Though it works to hit squats or leave your house to resist, it isn't good for the long run. When you were a kid, your parents would tell you the best way to get over a fear is to embrace what the fear was. For example, if you were afraid of heights, you would go to a high place and embrace the feeling of nervousness and anxiety to get over the fear. This same logic can be used to be able to slowly numb the strong urges throughout the process of quitting. So when your at home and the spark hits you to PMO, embrace the feeling of excitement and talk to yourself or write about the feeling your experienceing until the "URGE" simply goes away. By utilizing this method you will rid the addictions power over you little by little until the "URGE" is very weak.