Beat Your Tobacco Triggers

For each trigger, write down how you think you can beat it. When your trigger hits, try to wait a few minutes before you smoke. Keep yourself busy, go for a walk, drink water, call a friend - there are literally 100 Things To Do Instead of Smoke. The next time, wait a few more minutes, and so on. Soon, you’ll have control over your triggers, which is what quitting is all about.

It might seem hard at first, but the more separation you can put between your triggers and your tobacco, the more you’ll be breaking the “glue” that holds them together.

What Does It Mean to Separate from Your Triggers?

Reminder: all that means is putting a little time between the tobacco trigger and the tobacco. Once you've got some ideas on how to separate your triggers from tobacco, it's time to practice them before you quit for good.

How I Plan to Beat My Tobacco Triggers


What can you do to separate from this smoking trigger?

  • Select Other in the drop-down to add your own trigger.

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Thinking about using e-cigarettes to help you separate from your smoking triggers? Studies provide limited evidence that e-cigarettes that contain nicotine can help people to stop smoking. However, if you want to use e-cigarettes to quit smoking, it is important to stop using all combustible tobacco products (cigarettes, pipes, cigars). For more information on e-cigarettes, click here.

Next, see what Mayo Clinic experts and real tobacco users are saying about managing cravings.

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