How do you break the daily habit?
Welcome to our community!
I am guessing you are quitting smoking? If not, just sub "vaping" for all the mentions of cigarettes you will find in the material I will offer. As well, please understand that what you are trying to break from is an ADDICTION - not just a habit It is said that it as difficult as heroin or cocaine from which to break free. But - it CAN be done! Lots of us here are living proof of that. The better you understand it all, the higher your chance for success. I hope you will read, plan, prepare, participate here on the site, and commit.
The important thing you can do right now is to educate yourself on what nicotine does to your body and mind. To that end, I highly recommend Allen Carr's “The Easy Way to Stop Smoking.” This is an easy and entertaining read. You can search for it online or at your local library. If you do nothing else to get ready for your quit, please do give this a read.
You should also read the posts here and perhaps go to the pages of folks who you think might be helpful. You might visit whyquit.com, quitsmoking.com and livewell.com for the good information contained there. @https://excommunity.becomeanex.org/groups/best-of-ex has lots of blogs written by members of this site with their experiences and guidance. Here is a video to inform you further about nicotine addiction: https://www.youtube.com/watch?v=IpWMgPHn0Lo&feature=youtu.be.
After you have completed the recommended reading, it will be time to make an informed choice of the quit aid, if any, you will use. If you go that route, I personally recommend the aids that don't let the addict control the dose such as the available prescription drugs or the patch. If used properly, gum, lozenges and inhalers are fine, but they need to be used only as a last resort after you have tried to delay and distract. I have seen folks become addicted to them if they substitute them for every cigarette they used to smoke - just trading one addiction for another. You need to start out with a plan to reduce use of them over time - which the patch does by decreasing the dose contained in them.. For the gum, you can start by cutting each piece in half, then in quarters, then sub regular gum of the same flavor in between, adding more and more regular gum. For the lozenge, you need to start subbing a mint in between to begin, increasing the number of them over time. I do not recommend the e-cigarette for four reasons: 1) the vapor has been compared to the polluted air in Bejing on a bad day, 2) they just provide another nicotine delivery system while continuing the hand to mouth smoking motion, 3) the batteries can spontaneously catch on fire and 4) you can become addicted to that and it has not yet been proven safe .
It will be informative if you do the tracking and separation exercises recommended here on the site. As you track each cigarette smoked, note its importance, and what you might do instead. Put each one off just a little to prove that you don't NEED a cigarette just because you think you do.
The idea is to change up your routines so the smoking associations are reduced. Drink your coffee with your OTHER hand in a place different from when you smoked. Maybe switch to tea for a bit. If you always had that first smoke with your coffee, try putting your tennies on right out of bed, going for a quick walk, then taking your shower and THEN your coffee! Rearrange the furniture in the areas you used to smoke so the view is different. Buy your gas at a different station. Take a different route to work. Take a quick walk at break time where the smokers AREN'T. You need to distract yourself through any craves. You can take a bite out of a lemon (yup - rind and all), put your head in the freezer and take a deep breath of cold air, do a few jumping jacks, go for a brisk walk or march in place, play a computer game. Keep a cold bottle of water with you from which to sip. Don't let that smoking thought rattle around in your brain unchallenged. Sometimes you need to quit a minute or an hour at a time. You will need to be disciplined in the early days to distract yourself when a crave hits. Get busy! Here is a link to a list of things to do instead of smoke if you need some fresh ideas: https://excommunity.becomeanex.org/blogs/Youngatheart.7.4.12-blog/2013/02/25/100-things-to-do-instead-of-smokeThe conversation in your head in response to the "I want a cigarette" thought needs to be, "Well, since I have decided not to do that anymore, what shall I do instead for the three minutes this crave will last?" Then DO it. You will need to put some effort into this in the early days, but it gets easier and easier to do.
Stay close to us here and ask questions when you have them and for support when you need it. We will be with you every step of the way!
Welcome to EX You break the daily habit by learning about nicotine addiction and realizing that it is more than a habit but an addiction. Know the LAW Start by making the commitment never to ever take another puff which enables you to not feed the drug addiction to nicotine. Thats makes you want more and more and more. You never get over it until you stop doing it. If you make it your number one priority you can do it. You have to make up your mind that you can. Relearning your thinking that you do not have to smoke or vape is a good beginning. No matter what. So start and make the commitment never ever take another puff. NOPE. Take smoking off the table as an option and do something different. 101 Things to Do Instead of Smoke SINAO smoking is not an option. That is NOPE concept Not one puff ever. Be willing to do the work. It is not by will power but your willingness to let it go. Quitting is the easy part. Staying quit takes work. Learn ways to protect your quit to stay on your journey forever. This journey is one day at a time. Never give up, never give in. Hang tough Stay Close. Education is the key to successfully quit. Read, Study, Blog and be willing to do the work. With the help of the to EX Community you can have a forever quit. Start by educating yourself about the addiction to nicotine. If you Go to My EX Plan | BecomeAnEX and review the videos and learn more about what your triggers and how to prepare when the urge hits.
Hi and Welcome to Ex’s malkowsb
To break a habit takes work...so to begin...read at My EX Plan | BecomeAnEX , there you will set a quit date and plan for that day like no other. Also, you will learn about this journey. The night before the quit, throw all smoking paraphernalia away...then know you must replace smoking with healthy activities....here’s a list to get you started...101 Things to Do Instead of Smoke Keep close to the support site to get help and encourage others in this journey...now get working and know that we are all in this journey together...~ Colleen 203 DOF
Lots of good advice above
Welcome to EX
Sometimes it is a minute at a a time, an hour at a time which than turns into a day at a time
And before you know it you will have built confidence and believe you can do this
People choose different strategies for quitting the addiction. It's a dependency, not really a habit. The way you build your strategy for quitting is to read, read, read about nicotine addiction and quitting. Make a list of all strategies that appeal to you.
From that you figure out when you are willing to quit.
Ex is here to support you 365 days of the year.
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