10 Ways To Make Use Of Your Time Instead Of Smoking

Chanel D. Adams

A woman knitting.Photo by(David Vilches/Unsplash)

Do you find yourself spending most of your days sitting around and smoking cigarettes? That's the most harmful thing you can do to yourself, those around you, and the environment.

Smoking is so addictive that tobacco cravings are triggered when drinking coffee or sitting still. Even though the urge feels hard to overcome, it will likely pass in several minutes.

Each time you smoke, you're one step closer to death. Research shows that smoking causes cancer, diabetes, heart disease, and lung disease, among other things.

Here are some ways to make better use of your time whenever the craving arises.

Remove Triggers

The most preventative thing you can do is remove triggers from your life. Avoid the places where you smoke, including your front porch or bar.

Recognize your triggers and create a plan to avoid them. The last thing you want to do is set yourself up for failure. Come up with a plan of action or keep your hands busy.

Journal About It

Get to the root of the problem by journaling. Only 15 minutes is all you need to determine the root cause of your addiction. Writing it down also helps you identify your triggers, so you can prevent them the next time around.

Maybe this would be a good time to discover a life without smoking. How would that feel? How would that look? What would you do? Write that down vividly in your journal.

Practice Gratitude

Smoking is a terrible habit that makes you stressed out and worried. Every time you take a puff, it's because something's bothering you. Instead, practice gratitude every morning and night. It's a good reminder of the little blessings in your life.

Plus, you'll have a new perspective on things. This will make you realize what's more important in life.

Practice Visualization Exercises

Visualization exercises can help you imagine a life without tobacco, even if your imagination isn't so great. Practice in a quiet spot of the house, such as your bedroom, and make sure your visualizations are detailed.

Close your eyes and take a few breaths. Imagine what you would be free to do with your life if it didn't involve smoking. Engage your emotions and five senses -- smell, sight, touch, hearing, and taste.

Want to keep your visualizations in mind? Write them down in a journal or create a vision board that's visible and keeps you motivated.

Take Up a Hobby

Leisure time is already at an all-time low. Americans spend more time binge-watching, staring at their phones, and smoking. Determine how you spend your time. Maybe it's time to take up a new hobby.

Keep your hands busy with basketball, knitting, tennis, pickleball, or writing. Or, you can take an art class and create something new. You'll feel a sense of pride knowing that you're doing something productive with your time.

Get Active

The best thing you can do for your health is to get outside and move. Exercise is not only good for your heart and lungs, but it also prevents you from having cravings.

Even a short walk around the neighborhood can ease those cravings. Most smokers aren't active. They like to sit or stand for hours while smoking more than one cigarette.

Get an accountability partner who can keep you on track. You'll be more motivated to hit the gym or go for a run.


There's a reason why you smoke tobacco and it's not because you enjoy it. You're stressed out. Fight those cravings by simply relaxing.

Learn breathing techniques or meditation. Find a new outlet such as yoga, massage, or relaxing music. Thanks to popular apps like Calm and Headspace, there's no excuse not to find a healthy outlet to relax.

Remind Yourself Of Your 'Why'

Come up with your "why" and remind yourself often. Some benefits associated with quitting include improved health, saving money, and not blowing secondhand smoke on your loved ones or neighbors.

Write out your "why" in your journal or in a sticky note. Keeping it around your house will remind you of your goal.

Realize What's Important

This is a good time for you to realize what's important. Your health and the health of your loved ones should be in the top spot. The more you smoke, the closer you get to cancer and possibly death.

Be aware of your current blessings. You're still on this earth and you've been given a purpose. Maybe that purpose is to help others quit as well.

Quit Now

If you're friends and family smoke, you may find it even harder to quit. Connect with someone who can help you. There are online support groups and chats where members support one another.

You can also call the quitline at 800-QUIT-NOW (800-784-8669). They offer counseling, resources, and support.

There's always a way to beat those tobacco cravings. Remember you're not alone. There is help. Each time you resist these cravings, it will get easier to live a tobacco-free lifestyle.

Quitting smoking and changing your life is not just a glow-up that gives you a glow. It's a glam-up that transforms you internally.

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Hello, my name is Chanél. I'm a contributor for NewsBreak. I focus on soap operas & reality TV spoilers, mental health, religion, and spirituality. Subscribe to my Substack newsletter for more. Contact: chaneldadams@gmail.com.

Dracut, MA

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