Mindset
You do not have to stay busy every second to change
Advice often becomes a list of activities. Those can help, but they are tools rather than a new obligation.
Distraction is one tool
During a sharp craving, changing activity can be practical. Nicotine guidance, for example, includes distraction among ways to get through an urge.
Ordinary life matters
The longer-term aim is not to fear boredom or silence. It is to learn that those states do not automatically require the old behaviour.
Notice the need under the urge
Sometimes the need is rest, connection, stimulation, relief, escape or habit. Naming it gives you more than one possible response.
Use the tool: choose a realistic next interval, return and answer honestly. A NO does not erase previous choices. The timer is not a substitute for medical treatment.
Sources and further reading