By learning to control urges in particular situations, many people can learn to limit their smoking to specific situations. Monitor your smoking for a week. Do not attempt to cut back during this time. Determine which situations tend to have the least intense urges and occur in response to the least intense emotions. Decide to cut back by one cigarette for two or three days.
Urges can be overwhelming.
Learn to recognize what you expect tobacco to do for you when you experience an urge. Practice shifting your attention during strong urges. Monitor consequences of smoking avoidance. People often notice some negative changes when giving up a habit. Some feel like they have lost a passion and wonder how they will cope without it.