How can I plan a delay instead of using a pouch?
Plan a pause by choosing an activity before a familiar difficult moment arrives. Water, walking or a small task can give that pause a clear shape. Uncanned offers actions such as walking and water in if-then plans. A pause is a practical choice, not a promise about craving duration or withdrawal.
General information for adults 18+; not medical advice. Health content has not been clinically reviewed.
What should I prepare?
Choose a task you can start in the setting you expect. Write where you will do it and what you need nearby.
How can I make the pause concrete?
- Name the situation.
- Pick a task with a clear beginning and end.
- Prepare the needed object.
- Review whether the task fit the setting.
Worked example: after dinner, put dishes away and refill water before reviewing your evening plan. The task is the action; it does not set a deadline for a craving to disappear.
What does research say?
Smokefree.gov suggests distraction, water and walking for smoking cravings. (Smokefree.gov (National Cancer Institute): How To Manage Cravings) That guidance does not establish a pouch-specific success rate for this worksheet.
Which mistakes make this hard to use?
Avoid “keep busy” without naming a task. Avoid a response that is unsafe while driving or working; choose a suitable time and place.
What are the limits?
Do not use the worksheet to decide medication or dosing. Talk to a doctor or pharmacist about treatment.
How do I use it in Uncanned?
Use if-then plans for a chosen response and Today to log what happened. An interval ending is not an instruction to use nicotine.
Sources
- Smokefree.gov (National Cancer Institute): How To Manage Cravings — smoking evidence; checked 2026-11-02.
Keep planning
How can I prepare for difficult pouch moments? · What to do when a nicotine craving hits · How do I set up if-then plans?
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