In the first days and weeks after you quit, a craving usually lasts only 10 to 20 minutes—as time passes, the urge to smoke will gradually subside.
Think about when you will want to smoke the most and plan what you can do instead of smoking to deal with cravings successfully.
Chew Gum
Studies show that smoking can cause an oral fixation, or a desire to chew or bite.
When you quit, you might experience the need to have something in your mouth, and chewing gum can help satisfy that habit and make cravings easier to handle.
Next time you get the urge to smoke, grab a piece of gum instead. It keeps your mouth occupied and your quit goals on track!
Lean on Loved Ones
Text or call your family and friends when cravings hit—sometimes a quick chat is all you need to stay strong.
Let them know about your quit journey and ask for their support. You can even share tips or info on how they can help keep you motivated.
You don’t have to do this alone—your crew’s got your back!
Eat a Carrot
Did you know? Eating fruits and veggies can actually make cigarettes taste worse, according to Duke University researchers!
A carrot is a perfect choice—it’s crunchy, packed with vitamins, and helps keep your mouth busy when cravings hit. Healthy, simple, and quit-friendly!
Gnaw on Cinammon
Chewing on a cinnamon stick is a great way to keep your mouth and hands busy when a craving hits.
Plus, it naturally freshens your breath—something cigarettes could never do. They make you stink!
Drink Water
Water does way more than quench your thirst—it boosts energy, helps your body perform better, and supports your overall health.
It also may relieve constipation, treat kidney stones, and improve energy levels and brain function.
When you take a sip, pause for a moment and remind yourself why you’re quitting. Every drink helps you stay focused, refreshed, and on track.
Get Active
Even a few minutes of movement can help crush cravings and lift your mood!
According to the Mayo Clinic, physical activity helps control weight, fights disease, boosts energy, improves sleep, and keeps you feeling great.
Move your body, clear your mind—you’ll look better, feel stronger, and stay focused on your quit!
Chomp on Toothpicks
When you quit, your hands and mouth might feel a little empty—chewing on a toothpick can help!
As one heart doctor put it: “Toothpicks are a good alternative because they keep both the mouth and the hands busy. So instead of lighting up, pop a toothpick in your mouth.” It’s not the flashiest accessory, but it’s a whole lot better than a cigarette.
They’re simple, cheap, and great for getting through those quick cravings!
Walk the Dog
Spending time with your furry friend is a great reminder of why you’re quitting! Pets help reduce stress, calm your mind, and give your day purpose.
According to the Mental Health Foundation, simply petting or playing with an animal can help you relax and feel more grounded.
Smoking doesn’t just affect you—it can harm your pets, too. Secondhand smoke increases their risk of breathing problems and other health issues.
So grab the leash, take a walk, and breathe easier—together.
Take Up a New Hobby
Quitting smoking frees up time, money, and energy—so why not put it toward something new?
Picking up a hobby keeps your hands busy and your mind off cravings. Try something you’ve always wanted to do—learn guitar, start painting, go rock climbing, or take a cooking class.
You might discover a hidden talent and a healthier way to spend your time!
Know when you’ll want to smoke and decide what to do instead. Exactly what you do isn’t so important. JUST BE READY TO DO SOMETHING ELSE INSTEAD OF SMOKING!