5-Minute Distractions Details
Did you know that most tobacco cravings last about 5 minutes? If you can get through that withdrawal craving by distracting yourself, you’re one step closer to reaching your goal. When you think about quitting as one 5-minute achievement at a time, it can seem a little easier.
Most of us have heard of the “classic” ways to distract ourselves, like call a friend or drink water. Those are great tips, but we have some new ones:
Most of us have heard of the “classic” ways to distract ourselves, like call a friend or drink water. Those are great tips, but we have some new ones:
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- Delete your old text messages or update your phone’s address book.
- Try carrying a ping pong ball and a rubber band. It sounds crazy, but trying to wrap that rubber band around the ping pong ball isn’t as easy as it sounds, and it keeps you busy until a craving passes.
- Walk around the floor or building if you’re at work – think of it as a non-smoking break.
- Brush and floss your teeth. It will help get your mind off the craving and you’ll have minty fresh breath too!
- Think of at least 5 songs with people’s names in them.
- Take a sunflower seed snack break – working through those shells can be a challenge and a healthy way to spend 5 minutes.
- Add up how much money you’ll save by not smoking for a week, a month, or a year.
- Peel an orange even if you don’t feel like eating it. It takes 5 minutes just to get all that white stuff off.
- Delete old e-mails.
- When a craving hits, go to the restroom, wash your hands, and check yourself in the mirror. By the time you’re ready for a cigarette break, the craving is actually gone.
- Play with distraction putty or a worry stone to keep your hands busy while you work through a craving.
- When a craving hits, take a quick walk and count your steps along the way and see if you can do a few more each day.
- Clean-up around the house. Bonus: no cigarette and a fresh, spotless home.
- Play solitaire or another game if you’re at a computer, but not if your workplace doesn’t allow it! Check out: yahoo.games.com
- Practice the 4Ds…Breathe Deep. Drink a glass of water. Do something else. Delay for 10 min.
- Two snowmen are standing in a field. One says to the other: "Funny, I smell carrots too". Laughter can reduce stress – so laugh off your craving!
To come up with your own list of distractions, think about the times of the day when you crave a cigarette the most and match up a tip. For example, if you always light up in the car. Turn on the radio instead and sing along with the song. Most songs are 3-5 minutes, once you’re done your craving should be gone.
