If you've been a smoker for some time, it's likely that the act of smoking isn't the only habit you have surrounding tobacco. Many smokers have a series of religiously followed smoking routines, like smoking after meals, in the car or when drinking coffee or alcohol. The American Cancer Society recommends changing the habits you have associated with smoking so you associate fewer parts of your day with the need for a cigarette. These types of life changes can help increase your odds of quitting successfully.
Step 1
Change your breakfast routine. If you smoke when you wake up or smoke as you drink your morning coffee, you'll have to get used to a new ritual. Change the order in which you eat breakfast and shower. Do activities that help deal with cravings, like walking your dogs, running or even sleeping in an extra 15 minutes.
Step 2
Pick up a new physical hobby, like swimming, running, walking or cycling. According to the American Cancer Society, exercise helps reduce cravings, both because it releases helpful chemicals into your body and because it can distract you from the urge to smoke. When you get a craving, perform your activity.
Step 3
Skip the bar and club scene for a while, especially if you associate smoking with drinking. Ask your friends to accompany you on other types of social events, like movies or plays, that command your attention and that you don't associate with smoking. Ask your friends not to smoke in front of you or offer you a cigarette.
Step 4
Replace after-meal smoking with a new ritual. For example, if you feel like you have to smoke after you eat dinner, instead immediately start washing dishes or doing your exercise activity. Replace smoking with a rich dessert, according to HelpGuide.org, but be careful not to eat too many calories or you risk quitting-related weight gain.
Step 5
Try audiobooks or some new music for the car trips to and from work if you commonly get cravings in the car. Take different routes to your destinations to help change things up.
Step 6
Take a couple days off from hanging out with your smoking buddies. Lighting up together might feel too routine and the temptation for social smoking might be too great. Keep in touch via phone, text or Internet, but don't hang out until you have made progress in your quitting process.
