• Instead of smoking after meals, get up from the table. Brush your teeth or go for a walk.
  
  
• If you always smoke while driving, try something new: Listen to a new radio station or your favorite music. Take a different route. Or take the train or bus for a while, if you can.
  
  
• Stay away from things that you connect with smoking. Do it today and for the next few weeks. These may include:
  • Watching your favorite TV show
  • Sitting in your favorite chair
  • Having a drink before dinner
  
  
  
• Do things and go places where smoking is not allowed. Keep this up until you're sure that you can stay smoke-free.
  
  
• Remember, most people don't smoke. Try to be near non-smokers if you must be somewhere you'll be tempted to smoke, for example at a party or in a bar.

See also:

• Remember your triggers