So good you did not binge watch and disappear for days. You see there is progress, that is important. We are not perfect but progressing in recovery. When urges arise try to just watch, observe the sensations on a physical level, the pulling, aching, prickling, butterflies etc. Sensations and thoughts, thoughts and sensations, they are in interaction. To strengthen the inner observer can help. Or imagine you are on a surfboard and urges are the waves. The fun is not to fall off the board and keep surfing on the urge waves. Whatever, stay out of the story, the narrative that comes along with the urges, the imagination that fuels urges and pulls us towards relapse. Hope that can help.