No Smoke Software - Your Daily Cycle

No Smoke's section entitled "YOUR DAILY CYCLE" helps you understand how smoking fits into your day. This understanding is essential if you are to short-circuit some of the automatic behavior patterns that cause you to think you want to poison yourself with a cigarette.

The cycle runs (it loops, actually) at whatever speed you choose. It's essential to understand Joe Smoker's cycle to understand your own. Once you recognize the cycle, you can take steps to break it. Here's the complete cycle

The day begins with that first cigarette, often before Joe Smoker is even awake. He's addicted, so he needs that nicotine hit to get himself going first thing in the morning.
Joe now has to wash up and get himself ready for work. He can't do it without his "buddy," so he lights up and tries to shave without getting the cigarette wet (it's tough).
Now it's breakfast time. Joe eats a quick breakfast, and then, to "finish it off," he has a cigarette. Or else he skips breakfast and the cigarette itself is the breakfast.
Joe gets into his car to drive to work, but before he starts the car, he lights a cigarette. In fact, he lights a cigarette at every transition during the day.
When Joe gets to the office, the first thing he does is go to the bathroom, smoking on the way since it's the only way he knows to promote "regularity." After he's finished he has another cigarette to "cap off" the transition.
Back at his desk before he can get started with his work, Joe Smoker has a cigarette to calm his nerves.
Several times during the day, Joe will light up a cigarette to help him concentrate.
When the telephone rings, Joe will light up a cigarette before answering to give him strength and concentration.
When Joe has to meet with other workers, especially in difficult situations, he'll bring along his "buddy" and light up.
If Joe has his head handed to him by his boss, he'll light up to relieve the tension afterwards. If his boss loves Joe's ideas, Joe will light up to celebrate.
When Joe takes a coffee break, or whenever he drinks coffee during the day, it is never complete without that accompanying cigarette.
On the way to lunch, as a transition, Joe has a cigarette. He has another after he finishes lunch, and a third on his way back.
For a late afternoon pick-me-up, Joe has several cups of coffee in a row, each with a cigarette.
Back in his car, Joe repeats his morning routine, lighting up before he can get the car going.
Returning home, Joe relaxes with a cigarette and a drink. He'll have another cigarette right before dinner and a third with his coffee afterwards.
Joe watches TV for several hours before bed, consuming several cigarettes in the process.
Joe has a cigarette right before bed, goes to sleep, but wakes up in the middle of the night to go to the bathroom and has another cigarette.
Joe and his "buddy" have now been together through a full day of automatic behavior responses. We can now start the cycle all over again.

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