Two cards, bank-card sized. Print at full size — turn off “fit to page”, or they
come out too small for a wallet slot. Cut along the dashed lines and put one where the packet
used to be. The second is for a coat, a car, or the person helping you.
When a craving arrives
Friday 16 October 2026 — without cigarettes
- Delay. Every craving passes. Give it a few minutes before you decide anything.
- Drink water. A full glass, slowly.
- Breathe. Ten slow breaths, out for longer than in.
- Move. Ten minutes of anything — stairs, a walk, the block.
- Busy hands, or ring someone. Something to hold, something to chew, or the person on this card.
When a craving arrives
Friday 16 October 2026 — without cigarettes
- Delay. Every craving passes. Give it a few minutes before you decide anything.
- Drink water. A full glass, slowly.
- Breathe. Ten slow breaths, out for longer than in.
- Move. Ten minutes of anything — stairs, a walk, the block.
- Busy hands, or ring someone. Something to hold, something to chew, or the person on this card.