Quitting smoking or vaping isn’t easy. But, there are some things you can do to make it easier. Having things that help you distract yourself for a few minutes definitely ups your chances of getting through, one craving at a time. When you remove cigarettes from your daily routine, it’s important to backfill the void with something new. Keeping your mind, body, mouth, and hands busy can neutralize that fidgety feeling to light up.

It takes time and energy to smoke, so you’ll want to think about how else to occupy your time and energy. If you’ve quit before, what were some of the things that helped you? If you haven’t quit before, you could ask someone you know and trust who quit or your coach. At Vincere, our coaches know that having a plan of how you’ll manage certain triggers and situations is key to your success. And we know that substitutes, or subs, play a big part in that success.

Imagine you are planning a road trip. How far will you get without first checking your gas or electricity, wiper fluid, tire pressure, and tools? Do you have jumper cables or a roadside assistance number to call in case you break down? How hangry might you feel if you don’t load up on snacks and water? How bored might you get if you don’t have some good tunes to pass the time? And, how lost could you become if you don’t bring a map or set your GPS? Your chances of a successful trip are far better if you embark on your trip feeling prepared.

The same goes for a successful quit attempt.

B U I L D Y O U R T O O L B O X

Below you will find some common tips, tricks, and tools shared by successful quitters. Think about which ones remind you of your smoking lifestyle. Click the tools that you’d like to put in your toolbox to carry with you in your “quit vehicle.”

ITEMS TO HAVE ON HAND:

• Chewing gum, mints, or lozenges
• Water bottle (ideally with a pop out straw or spout) as oral sub)
• Nuts or seeds to nibble
• Carrot, celery, pretzel or cinnamon sticks (think long and skinny shapes)
  • Grapes, cherry tomatoes, apples, berries, bananas, oranges, pears or other fruits
• Dill pickles or other vegetables
• Straws (cut to 3 inches long if helpful)
• Coins, paperclips, rubber band, worry stone, silly putty, stress ball, or tangler
• Adult coloring book or doodle pad with colored pencils or markers
• Canvases, paint, brushes, or paint knives