Here’s something to think about.
Smoking can be linked to certain activities, places or people. For example, maybe you have a habit of having a smoke with your morning coffee, during a break with mates at work, or after a meal. Being in these situations can make you want a smoke.
Think about when you smoke.
Over a few days, keep a written record of your smoking habits:
- when you had a craving or smoked a cigarette
- what was happening at the time
- how you were feeling at the time
- how strong the craving was (1 = low, 5 = high)
- what action you took (eg, went for a walk, had a cigarette)
- what action you could have taken.
You can use a diary to record your smoking habits.
Once you know what your smoking habits are, you can work out how to change them.
Changing your habits
| Smoking Habit | Quit strategy |
| First thing in the morning | Jump in the shower first thing to start your day |
| With coffee or tea | Change what you drink and where you drink it |
| At morning tea | Read a magazine or book, sit in a different place or with different people |
| At the computer at home | Shift your desk around, have something there you can play with like a stress ball or keys |
| After meals | Drink water, brush your teeth or go for a walk |
| At afternoon tea | Try a herbal tea, read the paper, wash your hands and face |
| Straight after work | Do some exercise or meditation |
| Just before dinner | Eat earlier or later |
| With alcohol | Change to a different drink and hold it in the hand you smoke with |
| As you plan your next task | Breathe deeply or try a relaxation exercise |
| As a reward e.g. completing a task | Listen to music, have a piece of fruit |
| When you’re with others that smoke | Listen to music, have a piece of fruit |
| At night in front of the TV | Change the furniture around, hold a stress ball, do some stretches |
| Just before bed | Have a warm drink or herbal tea, read a book |