Temptation comes in waves. Ride it out. Sprout Wave is a simple Apple Watch utility that helps you resist cravings and impulses using urge surfing — a technique from behavioral psychology. The science is simple: most cravings peak and fade within 60–90 seconds if you don't act on them. Sprout Wave gives you exactly what you need in that moment — a timer, a breathing guide, and a calming visual — so you can ride the wave instead of giving in. HOW IT WORKS 1. Feel a craving. Tap the complication or open the app. 2. Watch the wave rise and fall as you breathe through it. 3. At 90 seconds, check in — did the wave pass, or are you still riding? 4. Reflect honestly. No judgment. Just the next step. WHAT SPROUT WAVE HELPS WITH Eating • Smoking • Vaping • Alcohol • Drugs • Gambling • Shopping • Social Media • Gaming • Caffeine • Anger • Pornography • and more FEATURES — 90-second animated wave timer that visually mirrors a craving: rises, peaks, and drains away — Apple-style breathe in / breathe out guidance with haptic cues — Live heart rate monitoring — a gentle nudge when your HR spikes during a craving — Rotating encouragement messages tailored to your category — Compassionate reset — no shame if you gave in, just the next step — Customizable category list with your own priority order — Watch face complication and Smart Stack widget for instant access — No account. No subscription. No tracking. Just you and the wave. THE SPROUT PHILOSOPHY Sprout Wave doesn't track streaks or show you charts. It exists for one moment: the moment you feel the pull. Small wins grow big change.