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The most common reasons smokers give for smoking are:

* Pleasure: 'I enjoy smoking', 'Relaxation'
* For a boost: Mental or physical
* Habit: The being used to doing things while smoking
* Addiction: to satisfy nicotine cravings
* Peer/Social: Pressure or to feel part of the crowd
* Emotion: Feelings such as stress, anger, upset, anxiety etc.

Beginnings Of Your Quit Smoking Action Plan

To get a good idea of what makes YOU smoke, think about the reasons above every time you light a cigarette for the next couple of days.

It is also useful to rate how much you need each of them e.g

1. I don't really need it
2. I need it
3. I have to have one

Keep records in a notebook and tally how many cigarettes you could have gone without and how many you really needed to smoke. You will begin to see which cigarettes you are likely to miss the most.

Try to picture yourself in the same situations without a cigarette.

With just a little perseverance the cigarettes you rated with a "1" should be quite easy to eliminate. Most likely the cigarettes rated "2" and "3" will also be the ones that will tempt you back to smoking once you have stopped.

Make a note of what specifically makes you want to smoke. Maybe something like:

"The cigarettes I really have to smoke are through habit, first thing in the morning and after meals".