Distract Yourself

• Read inspirational passages or verses.
• Spend time in places where smoking is not allowed - libraries, museums, theaters, stores, churches, the shower, or nonsmoking places at work.
• Change your routines. Move your favorite chair or sit in a different chair. Small changes in routine can be a big help.
• Your idea: ______________________________________________

• Try a few deep breaths when you get the urge to smoke.
• Take a one minute vacation (page 21).
• Your idea: ______________________________________________

• Drink six to eight glasses of water or fruit juice every day.
• Try not to drink alcohol, coffee, or other beverages you link with smoking. If you drink coffee, switch to tea.
• Your idea: ______________________________________________

• Take a piece of nicotine gum, if you are using it as part of your quit plan.
• Take a dose of your nicotine spray or inhaler, if your doctor has prescribed one of these.
• Keep smoking substitutes handy. Try carrots, celery, sugarless gum, swizzle sticks, flavored toothpicks or breath mints.
• Change your after meal routine. Get right up from the table, brush your teeth, take a walk.
• Exercise. Even a short walk will help.
• Do something fun.
• Visit with a good friend, eat a meal out, see a movie, buy a new magazine, play with a pet, buy flowers or read to a child.
• Your idea: ______________________________________________