Playlists to get you through it

“One good thing about music: when it hits you, you feel no pain.” – Bob Marley

So when the quitting process gets tough or frustrating, we recommend cranking up the volume and immersing yourself in the sweet relief of music. Maybe even create a few playlists for yourself to listen and distract yourself during times when you used to smoke. For instance, you could create a lunch break “soundtrack” that keeps you upbeat and ready to go for a quick walk, instead of reaching for a smoke. Other playlists might also include things to listen to while or driving home from work or waiting for the bus or class.

If you don’t have time to create a playlist or don’t know where to begin: good news! There are tons of services that play music for free or at a low cost to download as an app to your smart phone. Pandora and Spotify are both great options. Spotify provides tons of user-created playlists for whatever mood you might be feeling. You can listen with a free download and sign-up or Facebook log-in. We’ve highlighted some of our favorite Spotify playlists below:

Photo credit: Sascha Kohlmann

Photo credit: Sascha Kohlmann

Work Out

We can’t stop talking about how helpful it is to get exercise when quitting – because it really works! Irritability, jitters, and other uncomfortable feelings are normal when you you’re quitting. Exercise can help reduce these feelings, and sometimes eliminate them entirely. Many people feel calmer after exercise – and it’s a great way to keep your weight under control, which is something we all worry about. Spotify provides a huge variety of playlists for whatever your work out style is. Here are a handful of our favorites:

  • HIIT: High Intensity Interval Training can be tough… but these encouraging, uptempo tracks will see you through it
  • Dance Workout: Clear the living room, crank up the volume, and dance like no one’s watching!
  • Hip Hop Workout: Crank up the volume and let these beats be the soundtrack to your workout.
  • Latin Dance: Fire up your cardio with high-energy Latin dance hits, from salsa and meringue to reggaeton and pop.
  • Night Run: Everything seems different in the dark…. Feel the rush of a Night Run.

Be sure to check out the other Work Out-themed playlists here:

Man with headphones by Sascha Kohlmann

Photo credit: Sascha Kohlmann


“Working out” can be intimidating. Believe me, as someone who did everything I could to avoid P.E. (aka Public Embarrassment) in middle and high school, I understand. But studies have shown that brief walks can be just as beneficial as working out without the intensity. There are a lot of ways to fit short walks into your daily schedule. For instance: you could take a 5-minute walk around the block before breakfast, lunch, and dinner. This adds 15 minutes of walking time to your day. All of that time you used to spend stepping out for a smoke break – go for a quick walk instead. If you used to smoke in your car, choose to walk to nearby locations to get you out of the habit. If you could make time for cigarettes, you know you can definitely make time for a healthier you!

The following playlists can help put an extra spring in your step, whether you’re walking for exercise or just getting to the bus stop:

  • Morning Walk: On the way to work, school or wherever it may be you’ll want to listen to a fresh list of upbeat music:
  • Feelin’ Good: Feel good with this positively timeless Soul playlist!
  • Power Walk: Fuel your power walk with these upbeat and uplifting tracks.
  • Autumn Stroll Mix: Take an autumn stroll
Photo credit: Nickolai Kashirin

Photo credit: Nickolai Kashirin


When life feels chaotic and you’re struggling to calm down as a new non-smoker (And go you! Nicotine makes it much harder for your body to relax), music can be extremely powerful for soothing your thoughts. Try listening to these playlists below, while taking long, deep breaths:

  • Tranquility with a Beat: Music doesn’t have to be slow to be relaxing. Let us set the mood when you hang out with your friends.
  • Sleep: Fall into a deep relaxing sleep with these soothing sounds. Sweet dreams.
  • Evening Acoustic: Chill, dreamy acoustic numbers to guide you to a perfect slumber.
  • Mellow Morning: Rustic acoustic with just the right amount of lift to get your day off to a sweet start
  • Nature Noise: Relax with the soothing sounds of nature.


If none of these playlists are doing it for you, be sure to check out the full playlist library on Spotify.

Posted in Cravings, Exercise, Media.