Clarification on Allowing Urges

I am struggling with the difference between allowing and resisting urges/desire. I am working on accumulating 100 urges and writing them down. Here are my questions: Are the 100 urges cumulative? In other words, if I allow 10 and then give in do I need to start over? Also, can you provide some specific self-talk language that can help me to allow an urge, particularly when it is very strong? In your recent live coaching call, you talked about how a person is resisting when they tell themselves they can eat or drink something at a later time. However, if we have a drink plan or joy eat planned, in the back of our mind we know this is coming. How do we not use this as a way of resisting?