Changing routines
The moment you’ve decided to stop smoking is the perfect time to consider your daily routine. You may find your day is full of situations and experiences that trigger the urge to smoke.
How to change routines
Changing your routine is one of the most powerful ways to manage cravings when you're quitting smoking or vaping.
Many cravings are tied to your daily habits. You might always smoke with your morning coffee, after dinner or while taking a break at work. These moments become strong triggers over time because your brain starts to link them with smoking.
Changing your routine helps break these links.
Start by thinking about when and where you usually smoke or vape. What are you doing? Who are you with? What time of day is it? Once you spot a pattern, you can plan a new routine.
For example, if you usually smoke after meals, try brushing your teeth straight after eating. Or go for a short walk, change where you sit, or swap your usual drink for something different like water or herbal tea.
- Wash the dishes straight away after eating
- Use a distraction like playing a game or listening to music
- Try breathing exercises or gentle stretching
- Avoid places or people that might tempt you to smoke
Some changes might feel awkward at first, but stick with them. Over time, your new routines will become your new normal - and the cravings will fade. The key is to keep experimenting until you find what works for you.
| Trigger | Routine Change |
|---|---|
| Drinking alcohol | Choose non-alcoholic drinks and keep your hands busy with a glass or snack. Step outside for fresh air or have a go-to non-smoking activity planned, like calling a friend. |
| Drinking coffee or tea | Change when or where you drink it - try a new spot or a new mug. Swap coffee for herbal tea, or pair it with a new activity like journalling or stretching. |
| Driving | Keep water or sugar-free gum in the car. Listen to a podcast or upbeat playlist to stay distracted. Try holding something else, like a stress ball. |
| Feeling stressed | Try deep breathing, stretching or going for a short walk. Keep a list of calming distractions like music, puzzles or calling a support person. |
| Feeling bored | Plan quick activities to fill the gap - like colouring, gaming, writing or learning something new. Keep your hands busy with a fidget toy or pen. |
| Eating / after meals | Change where you sit, go for a walk, brush your teeth or do the dishes right away. Swap your after-meal drink or chew sugar-free gum. |
| Planning my next task or chore | Keep a notepad or app handy to plan tasks. Take a moment to breathe or stretch before getting started instead of reaching for a cigarette. |
| Rewarding myself | Swap smokes or vapes for small rewards like treats, a favourite show or extra downtime. Track your progress and celebrate smoke-free wins. |
| Spending time with others who smoke or vape | Suggest smoke/vape-free settings like cafes or parks. Politely ask friends not to smoke around you. Keep something in your hands like a drink or phone. |
| Using my phone or computer | Take regular breaks to stretch or move. Keep healthy snacks or a fidget item nearby. Try changing your workspace or chair. |
| Parties | Stick with non-smoking or vaping friends, keep a drink or snack in hand and step outside for fresh air if needed. Focus on enjoying the moment. |
| Whenever I get the chance | Stay busy with planned activities or hobbies. Set daily goals or checklists to keep focused. Keep your quit reasons front of mind. |
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