7. Change your routine to avoid the times and places you used to smoke.
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This is likely to be a key thing in making the changes to your life that need to be made in order to help you stay free of tobacco.

Particular things you might want to think about are your routine in the morning when you wake up. Instead of having a cigarette:
- go for a walk,
- put on the kettle,
- have a shower,
in fact anything but reach out for that first fag! Why not get up a few minutes later in the morning so that you don't have as much time to think about smoking?


And in the evening after your meal? Try getting up from the table straight away and washing up or going for a short walk.

Make a mental list of the main times and places you smoke and, especially for the first few weeks, avoid those places, do something else at those times and, possibly, avoid those people.

Only ease yourself back into risky situations if you have to, don't test yourself unless you feel ready - it is going to be hard enough without your making it harder deliberately!

 
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Don't give up giving up!