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The Final Piece

Behavioral support

Having a craving right now?

You don't have to decide anything this second. Take five minutes first and see what the urge does.

5:00Ready

Nothing is recorded. You can stop or start over at any point.

Ideas to try during the pause

  • Take several slow breaths.
  • Get a glass of water.
  • Change what you're doing for a few minutes.
  • Take a brief walk if appropriate.
  • Notice what triggered the urge.
  • Remind yourself that urges can change with time.

If the urge is toward smoking or vaping

Treat that as the priority. Staying smoke-free matters more than reducing gum. Free coaching is available at 1-800-QUIT-NOW (1-800-784-8669). For mental-health crisis support in the US, call or text 988.

Not every craving fades in five minutes, and some don't fade at all on a given day. This is a behavioral tool, not treatment — see the medical disclaimer.