Change the first move.
Plan where your feet, hands or attention go when the break starts.
Build the next break.
This is a routine-planning exercise for adults, not a treatment. Keep any option that fits; discard anything unsafe, impractical or against workplace policy.
Compare two break notes
For adults reflecting on two work breaks they already took. Choose what you remember. An uncertain answer stays uncertain.
Two observations can suggest something to try next time. They cannot establish what caused a craving. Smokefree’s guide to recognizing vaping triggers includes work breaks.
Replace the job of the break.
A vape break may have been more than nicotine: it could mark a pause, change the view, occupy the hands or create social time. A realistic swap keeps the useful part of the pause while changing the routine linked to vaping.
Match the time you have.
A two-minute break needs a different plan from a fifteen-minute lunch pause.
Keep a backup.
If the first activity is not enough, change location or reach for qualified support instead of treating the plan as a test of willpower.
Why plan the work break?
Health Canada lists routines and work situations among vaping triggers and gives a short walk with a colleague as one example of an alternative. Smokefree.gov specifically names work breaks and recommends replacement behaviours, changing patterns and planning for downtime. Sources checked November 4, 2026.
What this card cannot do.
It cannot stop withdrawal.
Nicotine withdrawal can be difficult and may need professional support.
Nicotine withdrawal can be difficult and may need professional support.
It cannot guarantee a craving ends.
The card is a plan for the routine, not a promise about what your body will do.
The card is a plan for the routine, not a promise about what your body will do.
It cannot replace workplace rules.
Use only safe, permitted activities and locations for your job.
Use only safe, permitted activities and locations for your job.
If you are struggling with nicotine withdrawal, talk with a doctor, pharmacist or quitline about appropriate support. In an emergency, contact local emergency services.
Have more than one plan ready.
CraveBreaker: Quit Vaping is published by Honest Little Apps. The adult self-help app includes a free craving toolkit, editable quit plan, routine swaps, craving log, journal, data export, progress record, basic patterns and savings estimate. It works offline without an account and does not provide medical advice or treatment.
Free with optional purchases. On November 4, 2026, the Canadian App Store listed Premium at CA$6.99 weekly or CA$49.99 annually, plus lifetime SKUs at CA$69.99 and CA$99.99. Annual eligibility may include a three-day trial for eligible new subscribers. Check Apple’s purchase screen for current pricing and eligibility.
Use the right tool for the trigger.
These existing resources cover different problems: one is about common quit-plan mistakes; the other rehearses what to say when someone offers a vape.
What can I do instead of vaping on a work break?
Keep the break but plan a different first minute, place and activity. Official quit guidance suggests changing routines, using replacement behaviours and planning for downtime. The best swap depends on what the break was doing for you and what your workplace allows.
Will this planner stop a nicotine craving?
No. It organizes a routine swap and cannot guarantee that a craving will stop. Nicotine withdrawal can need professional support; a doctor, pharmacist or quitline can discuss appropriate options.
Does this page save my choices?
No. The plan is built in the current browser tab and is not transmitted or stored by this page. Refreshing or closing the page clears it.
Useful for someone else?
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