Kathi, separation is not just about waiting 10 minutes. Separation is also about changing the TIMES when you smoke. For example, one of the first triggers I attacked was with coffee in the morning (not the morning trigger- just the coffee trigger). The first morning I just got up and went outside to smoke (no coffee). Yuk. I got to smoke but it was "no fun". The next day, I took a shower first, had a cup of coffee inside, left the coffee inside and went outside to smoke. The next day I did the same, but didn't have my smoke until I was ready to leave the house. Honestly, by by the third day of breaking the "coffee-smoke" connection, I noticed that I did not wake up in the morning CRAVING a smoke. The crave came much later. It was amazing how breaking the association made it "less desirable". I still smoked, but it was not at the same amount or not nearly as satisfying. Then I tackled the "morning" trigger (not really the same for me). I delayed smoking that morning cigarette until I got to my office, etc.
I don't know if this helps, but this program really helped me. I think a trick is to keep going on the triggers in rapid succession and quit within a week or two so you don't relapse on a trigger and lose steam. Any ideas for trigger separation exercises that I might help you with -just ask. When I joined this site and was working on the triggers- no one was really talking about that portion of the program. I am happy to share any ideas! I have been smoke free for over two months!!!!!!
