Think about Your habits Smoking can be linked to certain activities, places or people. For example, maybe you have a habit of having a smoke 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. Think about when you smoke. Fill out the smoking diary and you’ll see what times and in what situations you have a smoke. Once you know what your smoking habits are, you can work out ways to change them. Check out this diaryDownload Changing your habits There are lots of simple things you can do to break your habit: Smoking habitQuit strategyFirst thing in the morningJump in the shower first thing to start your dayWith coffee or teaChange what you drink and where you drink itAt morning teaRead a magazine or book, sit in a different place or with different peopleAt the computer at homeShift your desk around, have something there you can play with like a stress ball or keysAfter mealsDrink water, brush your teeth or go for a walkAt afternoon teaTry a herbal tea, read the paper, wash your hands and faceStraight after workDo some exercise or meditationJust before dinnerEat earlier or laterWith alcoholChange to a different drink and hold it in the hand you smoke with As you plan your next taskBreathe deeply or try a relaxation exerciseAs a reward e.g. completing a taskListen to music, have a piece of fruitWhen you’re with others that smokeChew gum, bring a water bottleAt night in front of the TVChange the furniture around, hold a stress ball, do some stretchesJust before bedHave a warm drink or herbal tea, read a book Think You’re Ready to Quit?