An urge is a body event: a wave of restlessness that rises, peaks in about three minutes, and falls whether or not you act on it. A craving is what the mind builds on top — a story about relief, reward, and how long the discomfort will last.
Watch the wave
Sit through one full urge with a timer and you learn something no pamphlet can teach: it ends on its own. The 5-5-5 breath tool exists exactly for this.
The craving-story dissolves under questioning. 'This will get worse until I give in' — will it? It never has. Every urge you've ever had ended, by definition.
“The urge is weather. The craving is a forecast — and the forecast is wrong.”
Log it, and the pattern surfaces
Tag each session in the awareness logger and within days you'll see the same three or four stories doing all the work. Four stories are easier to retire than a thousand cigarettes.