The best way to break a bad habit is to replace it with something else. Quickly coming up with an alternative to smoking can feel near impossible. After all, craving a cigarette pecks at you like an insistent toddler in the candy aisle. Here’s an at-the-ready list to help you say no.
Just reading through this list can help strengthen your resolve. Try a few and track what helps. Keep the list growing by adding your own.
Right This Moment
- Eat crunchy, fresh vegetables
- Eat a piece of candy.
- Chew on a toothpick.
- Chew gum.
- Take deep breaths
- Drink a cold glass of water.
- Eat a popsicle.
- Brush and floss your teeth.
- Get the mail.
- Think about your reasons for quitting smoking.
- Take a shower.
- March in place.
Get Out & About
- Take a drive.
- Walk the dog.
- Read a book.
- Go to the library.
- Go to a museum.
- Take photographs.
- Go fishing.
- Watch the sunrise.
- Play in the snow or rain.
- Go hiking.
- Go to an amusement park.
- Take a walk in the woods or park.
- Enjoy a sunset.
Stay Inside
- Call a friend.
- Play with your cat.
- Write a friend an email.
- Do a crossword puzzle.
- Keep your hands busy with knitting, crocheting or needlepoint.
- Take a relaxing bath.
- Give yourself a manicure and pedicure.
- Take a nap.
- Read a magazine.
- Call someone.
- Sing.
- Explore your genealogy.
- Make a scrapbook.
- Write a letter.
- Make a healthy snack.
- Write a poem.
- Drink a cup of tea.
- Make a card for someone.
- Write a list of things you’re grateful for.
Feeling Productive?
- Scrub the floor.
- Organize a drawer or closet.
- Pull weeds.
- Go grocery shopping.
- Wash your car.
- Organize your computer files.
- Do the dishes.
- Clean out the refrigerator.
- Volunteer time to an organization that needs help.
- Balance your checkbook.
- Learn to play a musical instrument.
- Visit a retirement home.
- Paint a room.
- Organize photos.
- Do laundry.
- Work on your car.
- Learn something new.
- Pick up litter.
- Wax the car.
- Cut the grass.
- Plant a tree.
With Your Loved Ones
- Play a game with a friend.
- Read a story to your kids.
- Hug someone.
- Toss a ball with your kids.
- Play a card game.
- Share a kiss with someone you love.
On Your Own … Or With Others!
- Watch a movie.
- Take a walk.
- Go on a bike ride.
- Bake someone cookies.
- Practice doing a new hair style.
- Walk around the mall.
- Do a jigsaw puzzle.
- Exercise.
- Make a dinner reservation.
- Play a video game.
- Go bowling.
- Go antique shopping.
- Play mini golf.
- Treat yourself to a massage.
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Additional Resources
Is 2020 your year to quit smoking? Join the ranks of former smokers who’ve quit for life.