The short answer
Most cravings last only a few minutes. The NHS says nicotine cravings "usually only last a few minutes" [1], and an NHS service in London puts a craving at about 5 minutes [2]. They come back in waves, so the goal isn’t to make cravings stop forever, it’s to get through each one.
A craving is a wave, not a wall
A craving builds, peaks and fades. At the peak it feels like it will last until you give in, which is why it’s so convincing. If you don’t act on it, it passes on its own. Each one you get through also teaches your brain that the urge isn’t an order.
Cravings in the first weeks
When you stop something your body is used to, cravings are most frequent at first. For nicotine, the NHS says withdrawal is usually strongest in the first 3 days and lasts 3 to 4 weeks on average, sometimes longer [3]. After that, cravings mostly show up with old triggers: a place, a time of day, a feeling.
What to do for those few minutes
Since a craving is short, the most useful thing is a plan for the next five minutes. The NHS suggests having a distraction ready [1], and the London service suggests a list of 5-minute strategies [2]. Good ones change what your body is doing:
- Move: 15 squats, a walk around the block, dance to one song.
- Calm down: breathe out longer than you breathe in, or surf the urge.
- Use your senses: cold water on your wrists, a mint, a cup of tea.
- Do something: text someone you love, clear one surface, write down why you’re stopping.
If you feel stressed or anxious, the breathing exercises for cravings take about a minute.
Urge Buddy
When an urge hits, tap your buddy and get something quick to do until it passes. For iPhone, with a 3-day free trial.
Questions
How long does a nicotine craving last?
Usually a few minutes. The NHS says cravings usually only last a few minutes, and an NHS service in London says a craving can last about 5 minutes.
Do cravings ever go away?
They get much less frequent. For nicotine, withdrawal lasts 3 to 4 weeks on average, according to the NHS. After that, cravings mostly come with old triggers, and they get easier each time you get through one.