Tools & tips to help you quit

Be deliberate

As you get better at managing cravings, your need for distractions will change. Quick and accessible distractions will help at first, but think about what new activity or hobby you might take up in the future.

Life without smoking

How has life changed? After a few weeks or months, note down the benefits of not smoking or vaping anymore. These can be physical benefits, financial, social or health. Look at this when things get tough.

Keep count

Work out how much you could save in 1 month, 3 months and 6 months’ time. Think about how you might use the extra money for a goal or special purchase.

Plan your distractions

What will help when you need a distraction? It could be a hot drink, a game or puzzle, using a fidget or chewing gum. Make a list so you always have ideas that work for you.

Keep in touch

Call a friend or support person during a craving. Connecting with others can boost your mood and help you manage strong cravings or urges. 

Be grounded

Practice grounding using the five senses when you feel an urge. Think of 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell and 1 thing you can taste.