Coping skill · 10 min
Change the routine, not just the habit
You use at the same times, in the same spots, every day.
Do this
- Write down your three most automatic times.
- For each one, change the place or the order.
- Put something in your hands and mouth: gum, a straw, water.
- Expect sleep and mood to be rough for a week or two. That is normal.
- Tell someone your quit date.
Why it works
Strong feelings and urges rise, peak and fall, usually within minutes. A skill gives your body something to do while the wave passes, and each time you ride one out, the next one gets a little easier.