Buffering question

Hi I’m working on the “Changing my Past” booklet in the study vault and I’m realizing that buffering is a huge issue for me right now. I spend so much time buffering with social media that I believe I need to pivot and work on buffering right now. Can you point me in the direction of the buffering lesson. For some reason I can’t find it in the study vault.

Also, is the urge jar something that should be used for buffering outside of food buffering?

Thank you!