Think about Your habits
Smoking and vaping can be linked to certain activities, places or people. For example, maybe you have a habit of having a smoke/vape with your morning coffee, during a break with mates at work, or after a meal. Being in these situations can make you want a smoke or vape.
Think about when you smoke or vape.
Fill out this Smoking / Vaping Diary and you’ll see what times and in what situations you smoke or vape. Once you know what your habits are, you can work out ways to change them.
Changing your habits
There are lots of simple things you can do to break your habit:
| Habit | Quit strategy |
| First thing in the morning | Jump in the shower first thing to start your day |
| With coffee or tea | Change what you drink and where you drink it |
| At morning tea | Read a magazine or book, sit in a different place or with different people |
| At the computer at home | Shift your desk around, have something there you can play with like a stress ball or keys |
| After meals | Drink water, brush your teeth or go for a walk |
| At afternoon tea | Try a herbal tea, read the paper, wash your hands and face |
| Straight after work | Do some exercise or meditation |
| Just before dinner | Eat earlier or later |
| With alcohol | Change to a different drink and hold it in the hand you smoke with |
| As you plan your next task | Breathe deeply or try a relaxation exercise |
| As a reward e.g. completing a task | Listen to music, have a piece of fruit |
| When you’re with others that smoke | Chew gum, bring a water bottle |
| At night in front of the TV | Change the furniture around, hold a stress ball, do some stretches |
| Just before bed | Have a warm drink or herbal tea, read a book |
