Ways of changing your routine
or your environment

• Rearrange the furniture.
• Change your morning around (e.g., switch the order of your shower and breakfast).
• Eat dinner in a different place.
• Have something new for lunch.
• Go to another room.
• Watch TV in a different chair.
• Watch a different TV show.
• Read the paper in the living room instead of the kitchen.
• Sleep in for 10 minutes extra.
• Have lemonade instead of a soda.
• Drive home by a different route.
• Go someplace where no one can smoke, like a theater or the store.
• Go out of town.
• Make a new (nonsmoking) friend.
• Join a club or group.

Things for your hands
and mouth to do

• Chew gum.
• Drink water.
• Have a sucker or mint.
• Fiddle with a paper clip or a
  rubber band.
• Doodle, draw, or paint.
• Chew on a toothpick or straw.
• Brush your teeth.
• Chew sunflower seeds.
• Wash your hands.
• Peel an orange.
• Write a list of things to do or
  remember.
• Write a letter or a poem.
• Chop and eat carrots and celery.
• Cook your favorite dish.
• Play solitaire.

Things to keep busy

• Do needlepoint.
• Work on a puzzle.
• Play cards or a game.
• Take a shower or bath.
• Go for a walk or run.
• Read the newspaper, a magazine, or a book.
• Listen to music or sing.
• Garden or cook.
• Start a hobby. For example, collect something, learn to play an instrument, take up bird watching, or assemble a model.
• Go to the mall, the park, the beach, the mountains.
• Read to your kids.
• Go camping or hiking.
• Volunteer.
• Wash the dishes.
• Learn a sport or craft.
• Shoot hoops.
• Walk the dog.

Ways of dealing with your thoughts and feelings

• Talk to someone.
• Think about the benefits of quitting, and stay positive.
• Say, "I can do this," and believe it.
• Spend time with your pet.
• Think of yourself as a nonsmoker-smoking is not an option.
• Be by yourself.
• Listen to music or sing.
• Tell yourself: "I haven't smoked for___days, I'm not gonna blow it now!"
• Remember that this craving will pass.
• Remind yourself why you quit.
• Look through a photo album.
• Take a mental "vacation": imagine being in your favorite place.
• Picture your life in five years-as a nonsmoker.
• Tell yourself, "I'm a nonsmoker."
• Write in a journal or notebook.