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Many smokers have “pattern triggers.” Pattern triggers describe things that link daily activities to smoking. For some people, drinking coffee in the morning is a pattern trigger: They grab a cup of coffee and a cigarette, drinking and smoking at the same time. For others, it’s lunch break at work or the drive home from their commute. When you take the time to identify pattern triggers and notice them, you’ve taken the first step toward overcoming them. The next step is to figure out what to replace smoking with and retrain your mind and body to associate this activity with something other than smoking.
Ready to start cutting out some of your smoking triggers? Here are five of the most common pattern triggering activities, along with some tips and ideas on what you can do so you can break the pattern, stop triggering, and beat smoking!
Trigger mode: talking on the phone while smoking
Do this: Find an alternative to save. Try placing a carrot stick, a piece of celery, or another healthy snack where you usually hold your cigarette. Another idea: Chew gum.
Trigger mode: driving while smoking
Instead, do this: Squeeze a stress ball or gripper to keep your hands busy and build hand strength.
Trigger mode: after eating
Instead, do this: Brush your teeth. This will give your mouth a fresh taste and deter you from smoking.
Trigger mode: During work breaks
Do this instead: Take a walk. If you typically smoke with coworkers during breaks, separate yourself from your team or encourage them to quit smoking with you.
Trigger mode: before bed
Do this instead: Exercise. Research shows that exercising 90 minutes before bed can help you get a deeper, more restorative sleep.
As with any wellness activity, we encourage you to discuss any lifestyle changes you make with your doctor or health care professional. For support, resources and advice on quitting smoking, please email our team of tobacco education and smoking cessation experts. We’re here to help.
Table of contents
- Many smokers have "pattern triggers." Pattern triggers describe things that link daily activities to smoking. For some people, drinking coffee in the morning is a pattern trigger: They grab a cup of coffee and a cigarette, drinking and smoking at the same time. For others, it's lunch break at work or the drive home from their commute. When you take the time to identify pattern triggers and notice them, you've taken the first step toward overcoming them. The next step is to figure out what to replace smoking with and retrain your mind and body to associate this activity with something other than smoking.
- Ready to start cutting out some of your smoking triggers? Here are five of the most common pattern triggering activities, along with some tips and ideas on what you can do so you can break the pattern, stop triggering, and beat smoking!
- Trigger mode: talking on the phone while smokingDo this: Find an alternative to save. Try placing a carrot stick, a piece of celery, or another healthy snack where you usually hold your cigarette. Another idea: Chew gum.
- Trigger mode: driving while smokingInstead, do this: Squeeze a stress ball or gripper to keep your hands busy and build hand strength.
- Trigger mode: after eatingInstead, do this: Brush your teeth. This will give your mouth a fresh taste and deter you from smoking.
- Trigger mode: During work breaksDo this instead: Take a walk. If you typically smoke with coworkers during breaks, separate yourself from your team or encourage them to quit smoking with you.
- Trigger mode: before bedDo this instead: Exercise. Research shows that exercising 90 minutes before bed can help you get a deeper, more restorative sleep.
- As with any wellness activity, we encourage you to discuss any lifestyle changes you make with your doctor or health care professional. For support, resources and advice on quitting smoking, please email our team of tobacco education and smoking cessation experts. We're here to help.