Craving Toolkit: 2–5 Minute Techniques That Work

Most cravings peak within 3–5 minutes. These quick tools help you ride the wave without nicotine.

The 4Ds

• Delay: wait 5 minutes; start a timer.
• Deep breathe: 4‑in, 6‑out for 10 cycles.
• Drink water: slow sips while standing up.
• Do something else: a pre‑chosen task from your list.

Box Breathing (4‑4‑4‑4)

Inhale 4, hold 4, exhale 4, hold 4. Repeat for 2–3 minutes to lower arousal and center attention.

Urge Surfing

Notice the sensation, label it ("here’s an urge"), breathe, watch it rise and fall without acting. Most pass in minutes.

100‑Step Reset

Walk 100 steps (or 2 minutes). Movement blunts stress chemistry and disrupts context.

Cold Water or Face Splash

Brief cold exposure can reset attention and reduce urge intensity. Try a face splash or hold a cold glass.

Hands and Mouth Substitutes

Keep sugar‑free mints, toothpicks, a stress ball, or a pen. These address the habit loop without nicotine.

Make a Go‑Bag

Small pouch with mints, a card with your top 3 tools, and a note of why you’re quitting. Keep it in your bag or desk.

Sources

• Smokefree.gov (NCI). Managing cravings and stress.
• CDC. Coping with cravings; 4Ds strategy.
• Brewer J. Craving mind and mindfulness‑based strategies (urge surfing).

Use these tools in combinations — two quick actions often beat a craving fast.