7 Effective Things To Do Instead Of Smoking

The life of a smoker very often revolves around the activity of smoking. As such, it can be exceedingly difficult for a smoker to give up his or her habit. In many cases, the key to quitting smoking is to find an activity or habit that replaces it.

Nicotine withdrawal can also make the process feel frustrating. When you stop using cigarettes, cravings, restlessness, sleep changes, trouble focusing, and irritability can show up as the body adjusts.[1] The good news is that most people can get through the moment by having a plan, using support, and choosing something healthier to do instead of smoking.

Looking for things to do instead of smoking? Then read on. Here are 7 of the most effective options.

1. Chew Gum

If you’re looking for a direct replacement for cigarettes, you might consider chewing gum instead. Chewing gum is a suitable replacement for smoking cigarettes, as it involves the same general parts of one’s body. Plus, like cigarettes, it can help to keep anxiety at bay.

Keep a pack on you at all times. Then, when you get the feeling that you want to smoke, pull out a stick of gum instead. The taste of the gum will provide you with a small psychological burst while the rhythmic chewing motion will help keep you balanced.

You can also try nicotine gum as part of nicotine replacement therapy if a healthcare professional recommends it. Quit smoking medicines can help reduce nicotine cravings and withdrawal symptoms, and the Centers for Disease Control and Prevention notes that FDA-approved quit-smoking medicines are available for adults who want to quit cigarettes.[2]

Note that there are alternatives to gum as well. These include everything from sunflower seeds to toothpicks to candy and more. A healthy snack, such as crunchy vegetables, fruit, or nuts, may also help keep your mouth busy without replacing one habit with another unhealthy one. Find something you like and use it as your new go-to.

2. Exercise

One way to kick smoking to the curb is to replace it with something equally as habit-forming. Of course, in order for this to work, you have to choose a healthy habit. Why not make it exercise?

Physical exercise is a necessity anyway. And, for some individuals, it can go on to be an absolute life-changer.

Start going for daily walks, join a yoga group, or get into weightlifting. Doing so will not only tone your muscles and improve your endurance, but it will also promote a positive mood, lessening your need to use cigarettes for anxiety-related purposes.

You do not need a complicated plan. A brisk walk during a work break, a short stretch session after a meal, or a few minutes of deep breathing can give your body something else to focus on when the urge to smoke appears. The National Cancer Institute recommends using healthy distractions when cravings happen, because a craving can pass if you give yourself time and another action to focus on.[3]

3. Maintain a Solid Social Group

Oftentimes, smokers smoke out of loneliness. In cases such as these, the key problem is isolation. When a person doesn’t have access to a regular social group, he or she will use other devices, like cigarettes, to keep him or herself occupied as well as to dash out potential boredom.

In short, a solid social group is a necessity.

There are a number of ways to develop a social group. You can join a league of some kind, like bowling, softball, or golf, or you can volunteer, thus putting you in a position to meet others. You could even make friends online, though in-person friendships tend to be more fruitful.

You might also plan smoke-free activities with friends and family. For example, you could play mini golf, go antique shopping, watch a movie, take a walk, or spend time talking over a meal in an environment where smoking is not part of the routine. These new routines can help you replace smoking with healthier habits that feel rewarding.

Whatever you have to do to make friends, short of participating in illegal and potentially reckless activities, do it. Having a solid friend group promotes happiness, and happiness prevents you from having to turn to negative vices.

4. Maintain a Schedule

Though it’s not true of every smoker, many smokers turn to smoking during periods of downtime. For instance, if they have time to sit down and watch mindless TV, they generally also have time to light up a cigarette. Conversely, if they’re busy playing the guitar or washing their car, they likely won’t feel the intense need to have a cigarette.

As such, a good way to avoid smoking is to formally schedule your day with meaningful activities. The busier you can keep yourself, the less opportunity you’ll have to want a smoke.

Your schedule does not need to be packed every second. Instead, focus on predictable moments when cigarette cravings tend to show up. If you usually smoke after a meal, plan to chew gum, brush your teeth, take a walk, or work on a crossword puzzle. If you usually smoke during a work break, step outside for fresh air without cigarettes, text a supportive friend, or do a quick breathing exercise.

Sure, you’re still bound to reach for a cigarette every now and then. But over time, the cravings will fade, and you’ll find yourself wondering why you ever needed a cigarette in the first place.

5. Find Something Else to Hold

Smokers smoke for a number of reasons. Perhaps the primary purpose is to quell stress and anxiety. But another commonly cited reason is to keep his or her hands busy.

See, human beings tend to be awkward with their hands. They put them in their pockets, they fidget with their fingers, and, in some cases, they fill them with cigarettes.

If you suffer from this problem, you can help get yourself past it with a simple solution: finding something else to hold. Whether that something is toothpicks or loose change or a stress ball or otherwise, it doesn’t matter. The point is to keep your hands busy so that they don’t get antsy and reach for another cigarette.

Other ideas include holding a water bottle, using a fidget tool, playing a musical instrument, doodling, folding laundry, doing a puzzle, or keeping a pen nearby during phone calls. When the craving hits, remind yourself that the urge will not last forever. You only need to get through this moment.

6. Sleep

As we’ve noted several times in this article, smoking is often done as a means of combating stress and anxiety. So, if you’re trying to quit smoking, you should be doing everything you can to reduce your stress levels.

Perhaps the best way to do this is by getting more sleep. Failing to get 7 to 9 hours of sleep each and every night can put you in a constant state of stress. As a smoker, it puts you in a position where you’re essentially always playing from behind.

Set a bedtime and stick to it religiously. Doing so will not only help you to stop smoking but will also provide you with a host of additional health benefits.

Nicotine withdrawal can temporarily disrupt sleep, so be patient with yourself while your body adjusts. A relaxing nighttime routine, less screen time before bed, light stretching, and deep breathing may help you relax without reaching for tobacco.

7. Indulge in a Hobby

The everyday stresses of life can seem unbearable. Everyone needs something to help get away from these stresses from time to time. This is why, as a smoker, you need to make sure that you’re regularly indulging in a hobby.

It doesn’t matter what it is: coding, photography, model building, or otherwise. Participating in a beloved hobby will remove you from the stresses of everyday life and help keep those cigarettes out of your hands.

Hobbies are especially useful because they help you stay focused. You can play an instrument, explore a new walking trail, work on a crossword puzzle, cook a healthy meal, watch a favorite show, garden, get a massage, or spend time learning a new skill. The point is not to be perfect at the hobby. The point is to distract your mind and body long enough to resist the craving.

There Are Many Things to Do Instead of Smoking

In truth, there are all sorts of things to do instead of smoking. This list comprises only a small portion of the available activities. The key is to find something you enjoy and pursue it with everything you’ve got.

It can also help to think about your environment. Secondhand smoke and seeing other people smoking can trigger cravings for some former smokers.[4] When possible, spend time in smoke-free spaces and ask supportive friends or family not to smoke around you.