After waking up
Change your morning routine. If you usually shower first and then have breakfast, switch it up and have breakfast first.
After meals
You can brush your teeth, read a book or newspaper, go for a long walk outdoors, or call a friend.
When bored
Draw, write, or do a crossword puzzle to keep your hands busy.
When driving
Add a nice fragrance to reduce the smell of smoke, and keep a healthy snack in the cup-holder in case you get a craving.
During breaks
Avoid your old break room and take your break in an area with non-smokers. Use gum or other substitutes if you are around smokers.
When watching TV
Post a reminder notice on the TV, watch TV for shorter periods of time, or keep a healthy snack nearby.
When stressed
Try deep breathing or practice relaxation techniques. Talk to a friend or get professional help from a counselor. You can also exercise or take a walk. Remember, smoking does not relieve stress, it just postpones it.
When socializing
Avoid other smokers and public places where smoking is allowed, when possible. Ask others around you not to smoke, or spend more time with non-smokers.
When watching weight
Try to take the stairs instead of the elevator, or park farther away from store entrances and exercise regularly.