Skip to main content

Beat the cravings to smoke or vape

Tired of letting cravings control you? Beat the cravings, one at a time. Quitting is an around-the-clock challenge. Making small changes to your daily routine in the moments that cravings arise can help you overcome cigarette or vape cravings and be one step closer to quitting for good.

Ways you can distract yourself

Beat cravings, one at a time. Cravings can emerge at any time of the day. It is important to set yourself up with tactics to help you change your habits. For example:

  • Do you crave a cigarette or vape after breakfast?

Have a mint or replace the hand to mouth motion by brushing your teeth.

  • Do you crave a cigarette or vape before bed?

Try switching up your routine by putting on your favourite TV show instead.

  • Do you crave a cigarette or vape with your morning coffee?

Trade out your morning coffee for a cup of your favourite tea.

  • Do you crave a cigarette or vape after dinner?

Keep yourself busy by texting or calling a friend instead.

  • Do you crave a cigarette or vape after lunch?

Try heading outside for a walk around the block.

  • Do you crave a cigarette or vape when you're bored?

Pick up a pen and try doodling a picture, or squeezing a stress ball instead.

More tips and tactics

Having a craving right now?

Try our distract me tool for a quick 5 minute video, an activity suggestion, a challenge or even a podcast recommendation.

Distract me

How Buster beat his cravings

'When I have an urge for a cigarette, if I change my behaviours or my thought patterns often that will pass. Quite often, I'll eat a piece of fruit or have a drink of water or just doing something different!' - Buster

There are many ways to contact Quitline

If you need help beating your cravings, contact Quitline:

  • Call 13 7848 Mon - Fri 8am to 8pm

  • Text 'call back' to 0482 090 634

  • Webchat at

  • Message us on Facebook Messenger @quitvic or WhatsApp 61 385 832 920 (Vic, SA, WA and NT only)

  • Request a callback using the online form: 

Request a callback

Please note, this information is for general use only.  Please consult your health professional for further advice.

If you would like to provide feedback, please contact

Last updated February 2024

Breaking habits
Changing my routine

Explore other support options

There are a range of support options available to help you quit.

Free Quit Support

Calling the Quitline increases your chance of quitting successfully.
Quitline counsellors are trained to listen carefully to you to help meet your needs.

Free Tools