A craving shows up and suddenly your hands feel empty. That's normal. Vaping isn't just nicotine, it's a ritual: reach, inhale, long exhale, a little break. When you quit, you need something to fill that slot.
The good news is that cravings usually pass within a few minutes, so whatever you do instead only has to last a few minutes. Below are 20 things to do instead of vaping, grouped by how much time you have. Pick three you like, and have them ready before the next craving hits.
Under 1 minute: things you can do anywhere
These work in class, at your desk, in the car, or in the middle of a conversation.
- Take 5 slow breaths with a long exhale. Breathe in through your nose for 4 counts, then out through your mouth for 6 to 8. Smokefree.gov recommends breathing through a craving, and a 2023 Stanford study found that daily exhale-focused breathing improved mood and lowered breathing rate more than mindfulness meditation.
- Exhale through a breathing necklace. The Escape Necklace gives you a mouthpiece to slowly exhale through instead of taking a hit. Same motion, same long exhale, no nicotine.
- Drink a glass of cold water. It's one of the classic "4 Ds" from Ireland's health service. Sip it slowly to stretch it out.
- Chew gum or suck on a mint. Keeping your mouth busy is one of Smokefree.gov's go-to craving tips. Hard candy works too.
- Hold something in your vape hand. The CDC suggests toothpicks, straws, or cinnamon sticks for your mouth, and paper clips, a pencil, or a squeeze ball for restless hands.
- Read your reasons for quitting. Keep them on your lock screen or in the "My Why" widget in the Escape the Vape app. Smokefree.gov calls reviewing your reasons a powerful motivator.
- Talk back to the craving. When your brain says "just one won't hurt," answer it. The CDC suggests something like: "Yes, it would be easier right now, but if I wait a bit, this urge will pass."
About 5 minutes: enough to outlast most cravings
If you can step away for a few minutes, these cover the full length of a typical craving.
- Walk around the block or take the stairs. A meta-analysis in Addiction found strong evidence that short bouts of physical activity reduce nicotine cravings. It doesn't need to be a workout.
- Do 20 squats, push-ups, or jumping jacks. Same idea, no shoes required.
- Change rooms, or go somewhere you can't vape. Cravings stick to places. Smokefree.gov suggests heading to a store or other public place where you can't use nicotine.
- Text or call someone. Both the CDC and Smokefree Teen recommend reaching out. You can also post in the Escape the Vape community, where people are quitting at the same time as you.
- Play a game on your phone or watch something funny. Smokefree Teen suggests phone games; the CDC literally suggests a cat video.
- Put on your favorite song. One song is about the length of a craving. Sing along if no one's listening.
- Brush your teeth. The NCI suggests it after meals, a common vaping trigger. Minty-fresh and vaping don't mix well.
- Check how much money you've saved. Smokefree.gov suggests adding up your savings, which kills time while a craving passes and reminds you why you're doing this.
- Ride the wave. Instead of fighting the craving, notice it. Where do you feel it? How strong is it from 1 to 10? The CDC says that for most people, the urge begins to dissolve after a few minutes.
15 minutes or longer: for evenings, weekends, and tough days
These are great for boredom cravings or when you know a hard stretch is coming.
- Wash the dishes by hand. The NCI points out that you can't smoke (or vape) with wet hands.
- Get a real workout in. A run, a bike ride, the gym, a yoga video. Smokefree Teen recommends getting active to beat cravings, and longer sessions give you a bigger break from your usual triggers.
- Do something kind for someone. Smokefree.gov suggests helping a friend, family member, or coworker. It takes the focus off you, and doing good deeds may help lower stress.
- Go to a movie, the library, or a store. Fill an empty block of time with a place where vaping isn't an option.
Match the replacement to the trigger
Some swaps fit certain moments better. Here's a quick cheat sheet:
| When the craving hits | Try these first |
|---|---|
| Stressed at work or school | #1 slow breathing, #2 breathing necklace, #8 a short walk |
| After meals | #14 brush your teeth, #17 wash dishes, #8 walk |
| Driving | #4 gum, #13 music, #5 a straw or toothpick |
| Bored at night | #12 phone game, #18 workout, #15 check your savings |
| Out with friends who vape | #3 water in your vape hand, #11 text a quit buddy, #10 step away |
| Waking up | #3 water, #6 read your why, #9 quick movement |
If stress is your biggest trigger, we have a full guide on how to quit vaping when you're stressed.
Build your craving kit before you need it
A list only helps if you can reach it fast. The CDC recommends trying out your replacements before you quit so you already know which ones work for you. A few ideas:
- Pocket kit: gum, a straw or toothpick, and your necklace if you have one.
- Phone kit: your reasons, a go-to playlist, one game, and one person you can text anytime.
- Home kit: a fidget toy by the couch, a water bottle by the bed, walking shoes by the door.
If cravings feel constant and none of this is touching them, that's a sign to add more support. Nicotine gum or lozenges can help, and a pharmacist or doctor can help you choose. Text EXPROGRAM to 88709 for Truth Initiative's free EX Program (formerly This is Quitting).
You only need to win the next few minutes
You don't need to feel strong all day. You just need something to do for the next few minutes, and then the next time, and the time after that. Each craving you get through without vaping weakens the habit a little more.
Want more on what's happening during those minutes? Read how long vape cravings last, and for 12 deeper techniques, see How to Stop Vape Cravings.