When a craving hits, wait it out — most pass within 3–5 minutes.

Sip a glass of water slowly; it helps the urge fade.

Breathe: in for 4s, hold 4s, out for 6s. Repeat a few times.

Keep your hands busy: a fidget, a quick chore, a short walk.

Keep your mouth busy — sugar-free gum, mints, or a toothpick.

Change the routine tied to the habit (sit somewhere new after meals).

Dodge your biggest triggers for the first weeks — you know which they are.

Move your body — even a 5-minute walk cuts a craving down.

HALT: if you're Hungry, Angry, Lonely or Tired, fix that first.

Tell someone you trust. Support makes it far easier.

Celebrate small wins — treat yourself with the money you save.

One day — or one hour — at a time. You only have to get through now.