Smoking creates a dependence that is both physical and behavioral, one that sets in specific automatic habits and rituals. To break free from this gestural dependence, several concrete strategies can help you succeed at quitting.
How Do You Push Back Against Smoking-Related Habits?
Smoking often sets the rhythm of the day, punctuating it with bad habits. To break free of them:
- List the cigarettes you smoke at specific moments (the morning one, the 10am break, the after-lunch one, the afternoon coffee one…) and rate each on a scale of pleasure and necessity from 1 to 10.
- Eliminate the ones you rated below 5.
- Set up compensation strategies: a shower before breakfast so you don't think about the morning cigarette, a short walk to skip the 10am one.
Why Does a Change of Scenery Help You Quit?
Certain places are associated with the urge to smoke. Spotting your habits makes it possible to fix them:
- Move your favorite armchair to a new spot.
- Relocate the phone.
- Change the decor.
- Diffuse pleasant scents to chase away the smell of tobacco.
How Do You Manage Nicotine Cravings Day to Day?
Certain situations trigger the urge to smoke. In those cases, you need to find ways to compensate:
- During a work break, play a game, do a crossword, read a book.
- Stuck in traffic, sing along or follow the songs on the radio.
- In the early days of quitting, finding a substitute is harder — this is especially true at dinners with friends, where it's best to skip these outings to stay on track.
Can Physical Activity Help You Quit Smoking?
Quitting smoking is arguably one of the best times to take up physical activity:
- It helps take your mind off things.
- It breaks the routine tied to smoking.
- It helps you better withstand the irritability and drop in energy that come with withdrawal.
