Free two-page pocket guide

    5 Ways to Beat a Craving in 5 Minutes

    A pocket guide for people ready to quit smoking.

    Five practical prompts for noticing a craving, pausing, and choosing a small next step.

    Cravings vary. The five-minute title is not a promise that every craving will pass within five minutes.

    Five ideas to help you remember your reasons, notice a cue, pause, change a routine and be kind to yourself.
    Get the free guide Download on this page. Follow-up emails are optional.
    An open notebook, a glass of water and a pen beside a rain-washed Highland coastline window

    A small pause, kept close

    Five prompts for a moment that can feel difficult.

    Two concise pages

    A PDF to keep close or print

    Inside the PDF

    Five prompts to keep close

    The two-page guide offers short ideas for the moments and routines around smoking. Here is a preview of all five.

    1. Know your why

      Write down three personal reasons for quitting and keep them somewhere you can find them.

    2. Spot your triggers

      Notice the moments that tend to surround a cigarette, such as coffee, meals, stress or boredom.

    3. Ride the wave

      Try the guide’s pause: breathe in for four, out for six, sip water, then move.

    4. Change the pattern

      Try a different routine, such as a short walk with your first coffee or keeping your hands busy.

    5. Be kind to yourself

      If a moment does not go as planned, ask what you needed and what could support you next time.

    The PDF also includes a Scottish NHS support contact and a reminder about asking a GP or pharmacist about regular medication.

    Keep the prompts nearby

    Get your pocket guide

    Enter your email to open or save the two-page PDF now. We will also send a transactional email with the direct guide link.

    We ask only for your email and, if you choose, your first name. The form does not ask about smoking status, cravings, quit history, medication or health details. Read our privacy information.
    Email requiredFirst name optionalFollow-up emails optional

    Send me the free guide

    Required email, optional first name.

    We use this address to send your guide and its delivery link.

    You can download the guide and receive its delivery email whether or not you select this separate email option.

    If a conversation would help

    Ask Gwen about the support she offers.

    Gwen offers stop-smoking sessions every Monday at the Citizens Advice Bureau in Thurso, Caithness, and by Zoom across the UK, using hypnotherapy, RTT® and EFT. A free 30-minute conversation gives you space to ask what a session involves before you decide whether to book.

    Ask questions, hear how Gwen works, and take time to decide.

    Book a free 30-minute call

    Information and support

    Use the guide alongside healthcare advice

    This pocket guide offers general information only, not medical advice or an individual treatment plan.

    If you take regular medication, ask your GP or pharmacist how stopping smoking may affect it.

    NHS support in Scotland

    In Scotland, free NHS stop-smoking support is available from Quit Your Way Scotland.

    Call 0800 84 84 84 or use NHS Inform to find local stop-smoking support.

    Find local NHS support

    Your GP, pharmacist or NHS stop-smoking service can discuss questions about your health or treatment.