What to Do Instead of Vaping: 30 Ideas for Every Craving
Quitting vaping leaves a gap: dozens of small moments a day that used to be filled with a puff. If you leave the gap empty, the craving fills it. So fill it with something else. Here are 30 ideas, sorted by situation.
Anywhere, in under a minute
- Drink a full glass of cold water.
- Ten slow breaths: four in, six out.
- Chew gum or have a mint.
- Crunch ice, a carrot or an apple.
- Squeeze a stress ball or click a pen.
- Text a friend who knows you're quitting.
- Read your list of reasons for quitting.
- Splash cold water on your face.
At home
- Brush your teeth.
- Make a cup of tea.
- Do ten push-ups or squats.
- Tidy one small thing.
- Cook something.
- Take a shower.
- Play one song loud and actually listen to it.
- Stretch for two minutes.
At work or school
- Walk to the furthest water fountain.
- Take the stairs.
- Step outside for fresh air, without the vape.
- Doodle.
- Have a snack you look forward to.
In the car or on the way
- Put on a podcast or playlist you save just for the commute.
- Call someone (hands-free).
- Chew gum or sip a cold drink.
Out with friends
- Hold a drink with a straw.
- Stay inside when others go out to vape.
- Ask a friend to keep you company.
When you need longer
- Go for a walk or a run.
- Play a quick game that keeps your hands busy.
- Do a focus session on something you've been putting off.
Pick five and keep them handy
You won't remember 30 ideas in the middle of a craving. Pick five that suit you and write them on your phone. Then just do the first one.
Unvapd, the app we built to help people quit vaping, does this for you: the Panic Button shows a swipeable row of "Try instead" cards (cold water, gum, a walk, brush your teeth, one song and more), and Vape Destroyer gives you 45 seconds of smashing vapes when you need to keep your hands busy.
Photos: rawpixel, public domain (CC0).