I've copied and pasted Dr Hays blog--he posted it this week. Because you've mentioned that you are trying to get your brain less addicted by smoking less, or delaying etc. You also mentioned that in the morning you do not delay at all. Ok so, you've made a few concessions in your smoking but it doesn't work by morning. Therein is the problem of nicotine dependency. It affects some pretty important areas of human motivation--reward and pleasure. So letting go tends to be a matter of making up ones mind to do so (and making a plan-- including support) and/or trying medicine and/or the patch.
Morning time is a time when smokers tank up on nicotine to make up for no nic at night. I am skeptical that you can get to unlearn the dependency by smoking less. Better to feel good about quitting. What can you do to feel better about quitting?
Relearning rewards....
For many people, a particular challenge to becoming and staying tobacco free are the cravings that occur while having coffee, after a meal, or when relaxing. Like all cravings and associations with cigarettes, this fades over time; however, the thought of having a cigarette or ‘dip’ along with these activities can be persistent. Understanding cravings, and making plans to purposefully enjoy these activities without tobacco, can help the association fade away more quickly.
Tobacco, like any addictive substance, stimulates the reward system in the brain. In doing that it can become strongly associated with other activities, thoughts, or feelings. This association makes it more likely that a person will ‘want to smoke or dip’ the next time they experience that activity, thought, or feeling.
Nicotine also has some relatively unique characteristics, it is a powerful ‘secondary reinforcer’, meaning It also enhances the experience of other things, like beverages, food, warm social gatherings, or relaxation. After quitting tobacco, enjoyment of coffee, social connections, or relaxing may not ‘feel-the-same’ for a while.
The good news is that enjoyment of all these activities, in the absence of tobacco, returns. Every time you enjoy a cup of coffee, good company, or relaxing without a cigarette; your ability to enjoy that activity becomes stronger.
You can also hasten this recovery by mindfully taking a moment to appreciate, kindle, the taste of coffee, good company, feeling relaxed, or the taste of food. Enjoying life on life’s own terms has its rewards, and re-learning life’s enjoyments without tobacco is a pleasure in itself
