You may light up a cigarette and not even realize you are doing it. Smoking a cigarette becomes linked with activities you perform each day. In time, smoking or chewing becomes automatic when you do things, such as talking on the phone; riding in a car; sitting at the computer; after dinner; with your coffee, etc. These everyday activities trigger tobacco urges when you stop smoking. Planning ahead on what you will do instead is recommended.
When you are ready, set a quit date and make a plan.