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What are you quitting?
Cravings peak in 15-20 min. They always pass.
4-7-8 Breathing — activates your parasympathetic nervous system
5-4-3-2-1 Grounding — pulls you into the present moment
You're grounded. 🌿
Notice how the intensity has shifted.
Cold activates your dive reflex — instantly calms the nervous system
❄️ Ice on wrists
Hold ice cubes on your wrists or the back of your neck for 30 seconds.
💧 Cold water splash
Splash cold water on your face or hold your wrists under cold running water.
🧊 Ice cube technique
Hold an ice cube tightly in your hand. The intense sensation redirects focus away from the craving.
Physical movement burns off cortisol and releases endorphins
🚶 Walk it out
Step outside and walk for 5-10 minutes. Change your environment, change your state.
💪 10 push-ups or squats
Intense short exercise spikes adrenaline and suppresses the craving signal fast.
🧘 Stretch & shake
Shake your hands and arms vigorously for 30 seconds. Sounds silly, works brilliantly.
Observe the craving without acting on it
🌊 Picture the craving as a wave — you're surfing it, not drowning.
👁️ Notice where you feel it in your body. Don't judge it, just observe.
📈 It will peak, then pass. Cravings never last forever.
⏳ You only need to last 15-20 minutes. You've done this before.
Most cravings pass within 15-20 minutes.
Alex — AI Coach
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