Newfoundland and Labrador Smokers’ Helpline

healthier alternatives

Replace smoking with new, healthier habits

Once you’ve quit smoking, try swapping one of these activities for smoking whenever you get the urge to light up. These activities will help distract you from your cravings by keeping you busy.

Think about the reasons you smoke.

Perhaps you associate smoking with certain activities? Or it’s become a part of your daily ritual, like when you have a cup of coffee, are driving in the car, after a meal, or are talking on the phone? If so, try these activities instead:

  • Consider Nicotine Replacement options.
  • Make an effort to change your routines.
  • Find a temporary substitute.
  • Spend more time in smoke-free areas.
  • Replace smoking with a healthy habit.
Do you feel that smoking gives you energy and keeps you active? Try these activities instead:
  • Incorporate exercise into your daily routine to boost your energy.
  • Take a brisk walk.
  • Engage in deep breathing exercises to help you stay focused.
  • Avoid getting over-tired.

You like the mechanics of smoking? The way it feels when you hold it between your fingers, or when you put it up to your mouth? Try these activities instead:

  • Draw, paint or doodle.
  • Keep your hands occupied with a pen, pencil or straw.
  • Carry an object you can “play” with (elastic band, paper clip).

You realize the health effects and concerns, but you just really enjoy smoking.  Do you associate smoking with pleasurable situations or events? Try these activities instead:

  • Treat yourself to a healthy snack.
  • Spend time with friends.
  • Watch a movie.
  • Read.
  • Take a long bath.
  • Play an instrument.
  • Engage in a hobby.

Do you smoke when you are worried, tense or nervous?  Do you find that smoking helps you deal with stress? Try these activities instead:

  • Go for a walk or exercise.
  • Engage in an enjoyable hobby.
  • Plan relaxing activities.
  • Practice deep breathing exercises.
  • Listen to relaxing music.
  • Learn relaxation techniques.

Find it hard to resist the urge to smoke? Try these activities instead:

  • Have a look at the various nicotine replacement products available at your local pharmacy.
  • Speak to your healthcare provider about smoking cessation medications.
  • Change your activity or location.
  • Find a temporary distraction.
  • Do something healthy that you enjoy.
  • Stay away from cigarettes and reminders of smoking.
  • Review your list of reasons for quitting.
  • Plan things to do instead of smoking.

Perhaps you associate smoking with certain activities? Or it’s become a part of your daily ritual, like when you have a cup of coffee, are driving in the car, after a meal, or are talking on the phone? If so, try these activities instead:

  • Consider Nicotine Replacement options.
  • >Make an effort to change your routines.
  • Find a temporary substitute.
  • Spend more time in smoke-free areas.
  • Replace smoking with a healthy habit.