PART 6: Maintaining Your Course

Do Things a Different Way

Remember how strong your old routines were? There were probably very predictable times of the day you would find yourself reaching for your pack or can. These urges that are linked to certain events, times, or places can be tough to break. Here are some reminders of how to handle common triggers.

After a Meal:

•  Don’t linger at the table.

•  Take a brisk walk or do some deep breathing.

•  Help with the dishes—wet hands and cigarettes don’t mix.

•  Brush your teeth and/or rinse your mouth with mouthwash.

With Coffee:

•  Switch to another drink: tea, water, etc. Or, cut down on coffee.

•  Pick up coffee to-go instead of having your coffee at home.

•  Try to find people who don’t drink coffee or smoke when on a break.

Watching TV:

•  Keep your hands busy— fidget with a rubber ball or binder clip.

•  Don’t sit in your usual spot.

•  Chew gum, a mint, toothpick, or other oral substitute.

With Alcohol:

•  Do not drink liquor for awhile.

•  Switch to a different drink or water down your usual choice.

•  Make sure someone you are with knows you are quitting.

Today’s Affirmation:

I can learn new habits and unlearn old ones.