Remember, progress is much more important than perfection.
The goal of the morning cigarette exercise is to start breaking your morning routine, and practice being a non-smoker without using willpower. Check this dedicated guide on how to not smoke without willpower.
1) You can find a lot of tips on the Summary & Checklist PDF of day 2. This PDF is under your day 2 videos. https://cbqmembers.com/modules/day2/
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2) Below, you can see what some happy ex-smokers did to enjoy their morning without smoking or vaping.
Jodi (smoke-free since Feb 2020) “One thing you can do while smoking the cigarette is to ask “what are you doing for me?” Be as mindful as possible when you smoke. I found that doing this helped me to become detached from cigarettes.” And “Instead of telling yourself “I HAVE to wait an hour” say “I GET to wait an hour” before my first cigarette of the day.”
Bonnie (smoke-free since Oct 2018) “Watched the program for the day printed literature. Walked in the house then showered had breakfast.”
Katia (smoke-free since Feb 2021) “Are you able to think of something else you can do for that hour .. for me it’s allowing myself to stand under the shower and enjoy that, then take my time with getting my hair sorted and my creams and make up , once all that is done the hour is nearly up ,or at least half hour .. put the stick somewhere out of reach (I used to keep mine on bedside cabinet but when trying to reduce the vape I kept it in a drawer downstairs )… You’re doing great ,try not to expect too much of yourself straight away”
Dan (smoke-free since June 2019) “I wake up, turn the coffee on and go for a walk. After about 20 minutes, my desire for that 1st smoke has dissipated and I can enjoy my coffee.
Kimberley (smoke-free since Nov 2019) “The most important thing you can do is create a new routine. For some of us it takes a little longer than others to accomplish that. For me it took most of the program, but by my last day I was able to delay it for 5 hours. You will find that each day your mindset shifts further from smoking and it becomes easier to stick to your routine and the anxiety of not being able to smoke becomes almost non existent. Follow each step exactly as its laid out, allow for a lot of patience, and remember to just breathe. It does get easier.”
Margaret (smoke-free since Mar 2014) “I realized that as long as I had cigarettes, it would be harder to say no. I moved mine to a container in my back yard. So, where are they, can you make a change that is less convenient or comfortable?”
Sarah (smoke-free since Jan 2021) “Visualizing myself with the whitest and best looking smile…everytime i thought there was an urge ..i would look at the cigarettes and then my teeth and say oh no…you are not going to take over…this beautiful smile will…i would imagine my gum and Hollywood smile and pretend to be the envy of all. the celebrities as this cigarettes has nothing on me ..plus can i tell you i have lost weight since I quit, my teeth look brighter, my gum is getting healthier, my skin is glowing and i am super active“
Vicki (smoke-free since Mar 2020) “The morning delay was my hardest part. After three tough mornings of delaying an hour, the fourth morning was easier for me. It helps to distract yourself and keep your hands, mind and body busy.”
Asha (smoke-free since Aug 2019) “You could try using a straw I would definitely want to try to envision yourself being a nonsmoker see yourself having coffee without a cigarette feel how this feels you really put as much effort into this visualization as you possibly can”
Lisa (smoke-free since Jan 2019) “Change your routine. Have interesting foods around. I found pomegranates very helpful, as they keep your hands busy and r great for you. Make a healthy breakfast. If you drink coffee, try switching to tea. Eat in another spot.”
Louise (smoke-free since Jan 2024) “You are going to be ok and You will do thisI promise You. I was very nervous when I started the 1 hour smoke morning delay experiment but when I decided to approach it with excitement and curiosity everything changed and without realizing it I would have gone for hours without smoking I did plan well. After I brushed my teeth in the morning I would make a pepper tea and sit and slowly read my goodbye letter out loud . This empowered and gave me strength. I would then sit and reflect on my reasons why I want to be free and this also motivated me. I would then do a bit of stretching, or deep breathing or a quick walk and before you know it the hour is up!!! You will get there, we are all rooting for you here and I Believe in You”
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3) Try doing any of the following exercises. Just experiment and choose the one(s) that work for you. The same exercises can help you anytime you have a craving.
🎧 Listen to this Guided Mindfulness Meditation for the Morning Craving:
https://cbqmembers.com/courses/mindfulness-meditations/?meditations=82652
Practice gratitude:
https://s3-us-west-1.amazonaws.com/wellness-techniques-library/Practice-Gratitude.pdf
Do deep breathing:
https://s3-us-west-1.amazonaws.com/wellness-techniques-library/Breathe-it-Out.pdf
Get perspective on this moment:
https://s3-us-west-1.amazonaws.com/wellness-techniques-library/The+Hot+Air+Balloon+Technique.pdf
You don’t have to do all the above! Pick a couple of things that resonated with you and experiment.
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4) You can also watch the Ask An Ex interviews below to learn how these members conquered the morning cigarette exercise:
Valerie:
Robin:
Mike:
Pauline:
Updated on September 2, 2022