Making Plans
Making Plans

You have probably identified several times during the day which you labeled "High Need". 

Part of your "training" is to make plans ahead of time to cope with these situations.  Your plan should include the following: time, place, situation and coping strategy.

  • First example, many people want that first cigarette of the morning.  So make a plan something like this: 6:00am, kitchen, 1st smoke, coping strategy: get up at 6:15, make tea, sit in an unusual place.
    This plan changes the scene so that your triggers are not present or at least not as strong.  First sleep in a little longer because you will gain at least five minutes per non-smoked cigarette.  Next drink something other than your usual drink so you won't "miss" the cigarette.  Sit somewhere else - again you won't reach out for those missing butts or ashtray.
  • Second example, work breaks can be a real source of challenge.  Most smokers have well-orchestrated smoking strategies for breaks.  You know where, when and how you will maximize your nicotene intake during the 10 minutes or so you have for break.
    So you must plan meticulously for the first few days of being smoke-free.  Before you give up smoking you need to identity who at work can be an ally, where it is safe to be a non-smoker and what you will do with your 10 or 15 minutes.  Your plan will vary depending on whether your workplace is smoke free, on whether your best friend smokes, and what the general attitude about smoking is.  Regardless of the exact situation, a plan can be made to suit the circumstances.