Observation ~ The app as a weaning program has at its core the idea that it’s main purpose and function should be in raising the users awareness of smoking. This emphasis has been considered at every stage of design – the idea that higher awareness of the habit is necessary and key to quitting.
Like anything else though, awareness can and should be kept in balance. Having raised awareness regarding smoking doesn’t mean you’ll need to be walking around in a state of constant vigilant monitoring. No need to get obsessive, in fact – don’t. The amount of awareness that it takes to remember to use the app properly, should be roughly the right amount to bring you up to a more balanced level – no longer oblivious, and on auto-pilot when lighting up.
MORNING ROUTINE ~ Like an observer of yourself, become familiar with your “morning routine” (if you have one). What are the things that you do every morning, and where does your first cigarette come in? Whether it’s first, second, or third, gradually start putting the other things you also do every morning, ahead of that first cigarette. Develop this first as an exercise, and let it become a strength that you have… the ability to move that first cigarette around in your morning routine at will.
Keep pulling the other things you do in life in ahead of that first smoke, gradually and randomly. Experiment with this a little every day. Can you imagine building a smoke free morning routine and then letting it grow into the rest of the day?
Another awareness exersize:
CONSCIOUS ACKNOWLEDGEMENT of things that are much more enjoyable than smoking (as you are enjoying them). Example: “this cool refreshing drink of water is way more enjoyable than smoking”