Here are some tidbits for quitting...one part is about mapping out "cues" or "triggers" for smoking and identifying alternative behaviors...the next one is a list of tips for quitting.

Here's the first part:

MY SMOKING BEHAVIOR CHAIN
FOR MY FAVORITE CIGARETTE OF THE DAY (EXAMPLE)

My favorite cigarette of the day is: after dinner

First 1: Before I put my cigarettes and lighter on the table.

Instead of doing this, I could keep the cigarettes in the garage and put the lighter in the car.

Then I: watch my wife light up her cigarette.

Instead of doing this, I could leave the table before my wife starts smoking.

Then I: pick up the cigarettes and walk into the living room.

Instead of doing this, I could leave the cigarettes in the dining room and plan to smoke later or go into the garage to get the pack of cigarettes.

Then I: settle into my favorite, comfortable chair, with ashtray nearby.

Instead of doing this, I could leave the ashtray somewhere else. Sit in my chair and take some nice deep breaths.

Then I: light a cigarette.

Instead of doing this, I could postpone lighting up for 10 minutes.

Then I: smoke while watching the evening news.

Instead of doing this, I could pay attention only to the cigarette, then turn on the news once I am done smoking.

Then I: sit back, relax, and think about lighting another cigarette.

Instead of doing this I could sit back, relax, and think about how good I am going to feel when I finally quit smoking.


Here's the second part:

BEHAVIORAL STRATEGIES TO REDUCE AND QUIT SMOKING

1. CHANGE SMOKING-RELATED BEHAVIOR
By changing actions related to smoking, you can make it easier to quit.
 Do not keep cigarettes handy. Put them somewhere inconvenient or ask a friend to keep them so that you must make an effort to smoke.
 Do not keep matches and ashtray visible or nearby. They may trigger a desire to smoke.
 Do not do anything else while smoking. Just sit and pay attention to each puff.
 Practice saying no when someone offers you a cigarette.

2. CHANGE SITUATIONS IN WHICH YOU SMOKE
Do not smoke in your usual places or at the usual times. Start cutting back on when and where you permit yourself to smoke. Avoid situations in which it is tempting to smoke.
For example:
 Do not go to places where everyone else is smoking.
 Resolve to end meals, drink coffee, drive, watch TV, or get up in the morning without smoking.
 Cut down on the number of rooms in your home where smoking is permitted or try smoking only outdoors.

3. FIND SUBSTITUTE BEHAVIORS FOR SMOKING
Instead of smoking, try something else;
For example:
 Eat healthy snacks.
 Drink something (non-alcoholic).
 Find something to hold in your hand (e.g., toothpick, rubber band, toys, etc.)
 Engage in a favorite sport or hobby—or try a new one!
 Talk to a friend or family member.
 Exercise, go for a walk.
 Read or write.

4. DELAY SMOKING
If you learn to wait out the urge to smoke now, you can learn to cope better with cravings once you quit. Try postponing each cigarette by 5 minutes, then increase this time so that you wait as long as possible before your next cigarette. Alternately, try limiting yourself to no more than one cigarette per hour, then increase this time so you wait increasingly longer before each cigarette.

5. USE REWARDS AND CONSEQUENCES TO HELP REACH YOUR GOAL
REWARDS: Give yourself a treat for making your goal. For example, buy yourself a small gift, spend time with someone you like, go on a special outing, or indulge in a favorite food. DO NOT allow yourself this reward it you do not meet your goal.

CONSEQUENCES: Decide on something you enjoy which you will not permit yourself if you do not make your goal. For example: do not tell yourself indulge in a favorite food or treat, skip watching the weekly game, or cancel a trip or date.

WHAT OTHER STRATEGIES CAN YOU ADD TO EACH OF THESE CATEGORIES?

Hope some find these useful.

Dr. Dave