Cut a bad habit:

remove all cigs from your environment

cue / trigger: stressed, anxious or whatever else

redirect craving: deep breathing

response: take a short walk

rewards: punch your craving tracker , eat some candy everytime you resist a craving

Build a good habit:

cue / trigger: alarm / post work — some specific time

response: change into your workout clothes and reach your workout space

reward: high change you end up working out, get a good endorphin rush.

trigger —> response —> reward

rinse & repeat.

fin