Handle cravings

Choose the situation you want to work on. Each guide includes a specific action you can try, its limits and the sources behind it.

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  Handle cravings

  When boredom makes you reach for a vape

  Create a small menu of activities with clear endpoints for empty moments, without turning the entire day into distraction.

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  Handle cravings

  Make a short action card for a vape craving

  Create a readable three-part reminder for a difficult urge, with a realistic first action, backup and support contact.

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  Handle cravings

  Use a pause before vaping without treating a timer as a cure

  Plan what to do during a pause, avoid promises about craving duration and decide what support you need if the urge continues.

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  Handle cravings

  Should you rate the intensity of a vape craving?

  Use a simple personal rating only when it helps choose an action, without treating a number as a medical measurement.

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  Handle cravings

  Write a vape-craving log that leads to a useful change

  Record the situation, response and next adjustment without turning a craving log into exhaustive surveillance of your day.

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  Handle cravings

  Plan for a vape urge when you cannot use your phone

  Prepare an offline reminder and safe actions for workplaces, exams or other settings where an app or message is unavailable.

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  Handle cravings

  When your support person cannot answer during a craving

  Make an independent next step and a backup contact plan without treating a delayed reply as rejection.

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  Handle cravings

  Give a craving distraction an endpoint so you can return to your task

  Choose a bounded activity and a return action when a coping distraction keeps turning into an extended interruption.

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  Handle cravings

  Choose a craving distraction that fits the moment

  Compare activities by attention, time, location and interruption cost so your next action is realistic.

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  Handle cravings

  When a new vape flavor makes you curious

  Separate curiosity from a decision to sample, and handle product conversation or advertising without extending the buying path.

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  Handle cravings

  What to do with your hands when you miss the vaping routine

  Choose ordinary, context-appropriate activities for the reaching and holding part of vaping without treating a substitute as a cure.

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  Handle cravings

  When your mind starts bargaining for just one puff

  Prepare a short response to a one-puff exception and move the decision back to your existing quit plan.

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  Handle cravings

  When vape cravings keep returning during the same day

  Organize repeated urges with a repeatable response, sensible tracking and a clear point for seeking more support.

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  Handle cravings

  Handle the vape urge and the stressful problem separately

  Make a two-part plan for a stressful moment: an immediate action around vaping and a practical next step for the problem itself.

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  Handle cravings

  When a vape urge catches you by surprise

  Use a short sequence to orient yourself, choose an available action and return to what matters after an unexpected urge.

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  Handle cravings

  When two vaping triggers show up at the same time

  Choose one workable response when simultaneous cues make separate coping plans compete, keeping the immediate task and your constraints visible.

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  Handle cravings

  What to do when you cannot identify a vaping trigger

  Act on an urge without forcing an explanation, and record uncertainty in a way that still helps your next decision.