Identify your triggers
Take out a notepad and pen. Write down all the times you crave your addiction and why you want it. Start with today. When was the last time you gave in to your craving? What happened immediately before or even during that occasion? Where were you and who were you with? How did you feel before, during and after?
Continue this process, thinking back to yesterday, the day before and then stretch your mind as far as you can, thinking about all the different times you turned to your addiction.
If you are triggered by certain events or even people, you would do well to avoid being in situations where you will be tempted to return to old, bad habits.
If you do something mindlessly, like biting your nails while watching TV, you can overcome this by wearing gloves. It may seem silly, but you need to overcome the urge by removing the temptation (which in this case is those tasty, nutritious finger nails).
Create safe zones
If you own a car, a house, a garden, a shed or even a tree house, make that place a safe zone by banning any substance or activity that you are addicted to.
Even if you have smoked all your life and have always allowed smoking in your car, ban it now. It is your car and your addiction. You are now in control. Claim ownership of the things that you own.
If you share common space with other people, you will need to openly discuss your needs with them. Perhaps they'll be open to moving their liquor cabinet out of your shared space, or smoking on the balcony instead of inside the apartment.
Step 4: Accept Responsibility
There will always be temptations. If you're a smoker it's almost impossible to avoid walking through a cloud of noxious smoke at some point during your week. Drinkers may avoid bars and pubs, but there will be alcohol served at the very next wedding you attend.
You have to take responsibility for your actions when you are tempted by a trigger. Recognise it, embrace it and then let it go.
Your friends and family might feel betrayed when you quit doing something you used to share with them. They will invite you to the pub, or insist on “just one smoke” assuring you it won't do you any harm. Your friends will want to eat fast food and drag you around the very places you're trying to avoid.
The simple fact is you have to be strong and not worry about hurting other people. Stick to your guns and don't take it personally. Your friends and family have their own demons to deal with, but their problems are not yours.
Remember one thing. Quitting is your decision only. No one else can make you quit, and this means that you can't make anyone else quit. Don't try to preach to the people around you. They won't be listening. That's fine! It means you don't have to listen to them, either.
Step 5: Quit and enjoy
Get up right now and remove any traces of your addiction from your house, car and office. Any packets of cigarettes, bottles of alcohol, soft drink, junk food … anything that is a physical aspect of your addiction must be removed from your life.
Throw it in the bin. You might feel a pang of regret at the waste of money. Consider only the financial savings you will make for the rest of your life now that you've given up your addiction.
Reward yourself
Any financial savings, health benefits or other improvements to your life that you receive after quitting are already a reward, but take some time out to give yourself a little treat for all your dedication.
Get a massage with the money you saved from cigarettes for a week, go out to a nice (healthy) restaurant with friends, splurge a little on a new wardrobe to show off that fabulous body you now have.
But be careful not to go overboard and watch out for any new vices that might creep up on you, such as overspending or simply switching your old addiction for something new. If this happens, it means you have not dealt with your triggers and issues. You need to return to Step 3 and dig really deeply to get to the bottom of it. In this case, counselling is highly recommended or you could end up stuck in a destructive cycle of addictions for the rest of your life.
