Maybe you’ve quit before: Day one really tested your willpower. Day two: you struggled—and made it through! Day three: you felt strong! –and then, Friday night took you down. You went out with friends, maybe to a bar, and the next thing you knew, you went outside with your friends for just one smoke….

So, how do you make sure that you’re “Friday night proof?”

First, understand that avoiding cravings means preparing for them before they happen—and this might mean changing up your typical weekend plans for the first couple weeks of going smoke-free. Avoiding the temptation might mean going to bed early on Friday night. The extra sleep will help reduce stress that might trigger your cravings the next day. Not sleepy? Stay-in activities include surfing the web for more reasons to stay smoke-free, playing video games, painting your nails, taking a relaxing bath, cleaning the apartment, or calling a relative or old friend you haven’t spoken to in a while. Or, make it a party. Staying-in can still be social—and easy on the wallet too. Invite your friends over for a potluck, movie, or board game night.

Second, although it might mean staying sober – at least in the short term – avoiding alcohol and caffeine helps reduce the temptation to smoke. This doesn’t have to mean the end of your social life as you knew it, though! Try any of these physically engaging late-night social activities that can keep you mentally focused:

• Playing a sport, dodgeball, or Capture the Flag, lighting up the court with car headlights if the area is dark
• Dancing in a smoke-free ballroom
• Taking a night hike (where allowed)
• Holding a scavenger hunt, featuring landmarks around town
• Laser tag
• Working out at the 24-hour gym
• Bowling

The key is to prepare ways to curb cravings before they happen. Check online or call ahead to make sure the particular venue you’re going to is smoke-free. Invite friends who support your decision to quit and will distract you from trying to smoke. And if you really want to go that certain party, consider ways to keep the alcohol to a minimum to avoid cravings. You could: play bartender, help clean up, or refill snack bowls. And good news for your friends! You can be the designated driver. Hold a toothpick or straw to keep your hands and mouth busy, and avoid hanging around people while they are smoking. Feeling tired? At the end of the week, you may not feel up to staying on your feet, but these relaxing activities can be social as well:

• Watching the sunset or stars
• Enjoying the beach (where allowed)
• Going to the movies
• Watching an indoor play or performance
• Visiting a smoke-free comedy club
• Dining in a smoke-free, late-night restaurant

Consider bringing sugar-free lollipops, breath mints, gum, or even healthy snacks (baby carrots, apple slices, celery sticks) with you to suck on. Keep your hands occupied with a stress ball, pen, or Rubik’s cube, or even sit on your hands to keep them occupied. If there’s a chance you’ll have to wait in a line, bring an engaging book or friend with you to keep you busy.

When you feel tempted to smoke or feel frustrated by the changes in your routine that it requires, focus on the long-term goal of being a healthier you, and not the short-term changes you need to make for that to happen. Remind yourself that there are many non-smokers who find plenty of things to do, living lives without taking the time for a cigarette. Seek to do as they do. You never know—you might even pick up a new hobby or find a new favorite locale as you explore.