Switch up your food

Switch up your breakfast. If you normally smoke or vape while having a coffee, try tea and toast instead.

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Walk away the urge

Go for a short walk or do some gentle stretches for a positive healthy start to the day.

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Read up on something new

Subscribe to the newspaper or your favourite magazine. Make it part of your new morning routine.

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Change up your patterns

Do something different, you could read a magazine or a book, or even sit in a different spot

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Chew on it

If you have a craving, grab a piece of fruit, some nuts or chew on some gum.

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Keep it busy

Play a game on your phone to keep your hands and mind busy.

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What else is going on?

What are people who don't smoke or vape doing on their break? Time to change things up.

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Relax and unwind

Give meditation or deep breathing exercises a go. They can help to calm your mind.

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Go minty fresh

Go minty fresh: pop some gum or mints in your mouth or brush your teeth.

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Phone a friend

When did you last call or message your loved ones? Distract yourself by checking in with family or friends

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