10 tips to avoid reaching for a cigarette

• Set a specific date and act promptly

Once you have made the decision, choose a fixed quit-smoking day within one to two weeks. This timeframe lets you get organised (e.g. dispose of cigarettes, contact your doctor) and prevents you from postponing the quit indefinitely. Also write down your main reasons for stopping.

• Remove all smoking items

Do not keep "emergency" cigarettes. Remove cigarettes, ashtrays and lighters from your home, car and workplace. Stored "emergency" cigarettes increase the risk of relapse, because the temptation is greater when cigarettes are easily reachable.

• Keep a smoking diary to recognise triggers

Record every craving. Note the situation, your mood and the likely trigger. Example: you notice you tend to reach for a cigarette after coffee. When you spot such patterns, you can plan targeted replacement actions or avoidance strategies.

• Prepare an emergency box

Prepare a small box with items that distract or soothe you during an acute craving. Possible contents include sugar-free chewing gum, a stress ball, a small puzzle booklet or a notepad with breathing exercises.

• Practice concrete replacement actions for typical situations

Set specific alternatives for known triggers. For example, after coffee drink a glass of water, take three deep belly breaths after a meal, or go outside for five minutes.

• Develop new hobbies or activities to keep you occupied

Find activities that engage both hands and mind, such as painting, pottery, gardening, knitting or learning an instrument. These activities reduce boredom, replace the routine of smoking and can provide lasting enjoyment.

• Exercise regularly – even small sessions help

Include light exercise sessions two to three times a week, such as walks, cycling or gymnastics. Exercise lifts mood, dampens cravings and can also help offset possible weight gain after quitting.

• Pay attention to a healthy diet 

Avoid compensating cravings with lots of high-calorie sweets. Instead, focus on vegetables, fruit and fibre-rich snacks. For sudden hunger, sugar-free gum or vegetable sticks are good alternatives.

• Save and reward yourself 

Put the money you would have spent on cigarettes into a jar or a separate account. Plan concrete rewards for milestones reached, for example one smoke-free week or one smoke-free month. A vision board or a letter to your future self can also help motivate you.

• Knowledge about withdrawal symptoms and aids 

Expect temporary withdrawal symptoms such as restlessness, irritability or sleep disturbances. They are normal and often subside relatively quickly. Talk to your doctor or pharmacist about nicotine replacement (patches, gum, spray) or medication options. Stay firm: "Just one cigarette" often leads to relapse.