Beat Your Tobacco Triggers

For each trigger, write down how you think you can beat it. When your trigger hits, you could try to wait a few minutes before you smoke, vape, dip or chew. Keep yourself busy, go for a walk, drink water, call a friend - there are literally 100 Things To Do Instead.

The next time, for example, you could wait a few more minutes, and so on. Soon, you’ll have control over your triggers, which is what quitting is all about. Each time a trigger pops up, your practicing dealing with it without tobacco builds the muscles so that you can stay on your quitting journey for longer, or through more rocky, uphill terrain.

Beating your triggers is a process of experimenting. Some things might work right away, others may not, others may work at first and need tweaking over time. The most important thing is to keep trying and keep experimenting!

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. Each time you try something new, you’ll learn a little more about what works for you.

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 trigger?

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