Distractions

It might sound simple, but distraction plays an important role in any attempt to stop smoking. Taking your mind off smoking, even just for a few minutes, can be enough to take the sting out of cravings.

What kind of distractions work?

Everyone is different. What works for one person might not work for someone else. The important thing is to find something that takes your mind off smoking or vaping. Try a few different things and see what helps you the most.

It’s a good idea to have a few go-to options ready for when a craving hits. That way, you’re more likely to stay on track. Distractions won’t always remove the craving completely, but they can help you get through it. To see what has helped other people, visit the community and read their tips.

Distraction	How it helps
Play a mobile game	Great for keeping your hands and mind busy for a few minutes.
Do a crossword	Focus your brain on solving puzzles instead of cravings.
Play with your pet	Spending time with your pet can lift your mood and distract you.
Call or message a friend	Talking to someone can help pass the time and give support.
Practice deep breathing	Slow breathing calms your body and helps you manage stress.
Do some cleaning	Helps you focus on a task and gives a sense of achievement.
Play an instrument	If you play one, music can be a fun and calming distraction.
Read a book or article	Let your mind get caught up in a good story or topic.
Use a stress ball	Squeezing something in your hand can help you focus and stay calm.
Chew gum	Gives your mouth something to do and helps with cravings.
Drink water	Staying hydrated helps your body and keeps your hands busy.
Listen to music	Put on your favourite playlist and let it shift your mood.
Try a meditation app	Short meditations can help calm your mind and ease the urge.
Do some knitting	It keeps your hands busy and helps pass time in a relaxing way.
Write a shopping list	Focus on planning instead of thinking about cravings.
Peel a piece of fruit	Involves both your hands and gives you a healthy snack.
Pat your pet	Gives comfort and connection, and helps calm your thoughts.
Give yourself a hand massage	Helps you relax and keeps your hands busy.