Section 1: Preparation and the First Days
Map out your own triggers
Identify the times, emotions, settings, and habits that automatically start the thought or urge to smoke, for yourself.
A trigger is a situation that automatically starts the thought or urge to smoke. It isn't the same for every person.
Ask yourself
At what time of day is my craving strongest? Is there a connection to coffee, meals, the phone, driving, or a work break? Which emotions — stress, anger, boredom, loneliness, or celebration — increase the craving? How do social settings with alcohol or smoking affect me?
What can you put in its place?
For each strong trigger, choose the simplest new behavior you can. For example, a short walk after coffee, brushing your teeth after a meal, a few minutes' break after stress, or a supportive message.
Key takeaways
Noticing a trigger opens up a small but important gap between automatic behavior and a conscious choice.
This content is for general information and is not a substitute for medical advice. Consult a healthcare professional about your own health.