Discover what drives your smoking and take back control
You might feel fine today, but what if smoking starts to catch up with you tomorrow? For many, quitting isn’t one big moment. It’s a series of small steps that add up over time.
That’s why we’ve created our habit and trigger planner. This is a simple tool to help you understand your smoking habits and start making small, positive changes before you set a quit date.
A first step that fits around you
Most people don’t stop overnight, and that’s okay. The planner helps you notice when, where and why you reach for a cigarette, whether it’s during a break, when stressed or just out of routine. Once you spot your triggers, you can start swapping them for things that help instead.
You can fill it in online, use the mobile-friendly version or print it out, whatever works best for you. Some people use it for a week, others a bit longer. The aim isn’t to be perfect, it’s to learn what works for you.
Small swaps that make a big difference
Most cravings fade in 10 minutes so if you can distract yourself, you have already won. Playing a game on your phone, doodling or messaging a mate are all effective swaps for smoking. If your morning coffee triggers you to smoke, you could swap for a herbal tea or glass of water.
Each day, the planner walks you through five quick steps:
- Think about your reason for wanting to change, maybe it’s more energy, more money, or more time with family.
- Notice your triggers – the times and places smoking slips in.
- Choose your swap, this can be something simple that helps you take a break without lighting up.
- Have a back-up plan, choosing something to do if a craving hits hard.
- Reward yourself, after all, every small win counts.
You will have the tools to notice what triggers you and the knowledge to do better every day.
When you’re ready for the next step
After using our planner for a week or two, you’ll start to see your patterns and what helps most. That’s the perfect time to take the next step with our free stop smoking support.
Our friendly advisers can help you set a quit date, offer free products like nicotine patches, gum, lozenges or vapes, and support you every step of the way. People who get help from us with a combination of nicotine replacement products and support are three times more likely to quit for good than those who try alone.
You don’t have to have it all figured out, you just need to be ready to look at your habits and start making small changes that move you closer to quitting. Try the habit and trigger planner today and take your first step towards a smoke-free life. You can find out more about the support offered by Live Well Leicester on our smoking support pages, where you can also download the tracker.