Smoking in the morning

Do you reach for a cigarette when you first wake up? These tips can help you quit smoking in the morning.

How to stop smoking first thing in the morning and kick start a smoke free day.

Take note of your triggers

The first thing to do is take note of when you smoke a cigarette in the morning. Is it when you sit at the breakfast table, or is it on your way to work? If you know the triggers you can manage them.

Drink a glass of water

Instead of reaching for a cigarette, grab a glass of water and drink it all. You’ve made a tangible swap already, and you’ll be hydrating your body to reduce any cravings you might have.

Avoid that morning coffee

Caffeine can make you jittery and anxious, which in turn can make you reach for a cigarette. A coffee and a smoke might be natural for you. Quit both so you don’t associate one with the other.

Use your quit smoking tools

It’s much easier to avoid smoking in the morning using your quit smoking tools. Have them by your bed or wherever you normally have your first cigarette.

Exercise first thing

Exercise is a great way to change your morning routine, distract you from smoking and reduce your cravings. You don’t have to go to the gym, short blasts at home work just as well.

Have a plan in the morning

You might smoke when walking or driving to work in the morning. Get rid of cigarettes and lighters that are in your car, pocket or bag. Breaking the habit can help you quit that first cigarette.


Help someone you care about quit today

Spend your money on something for you!

Stopping smoking won’t just make you feel better; the money you save can be spent on you! Treat yourself to new clothes or dinner at a great restaurant, a holiday, or a family day out. How much extra money will you have when you quit smoking?

In one week you could save

£38

That's new makeup or skincare product

or

For you gamers the latest game

In one month you could save

£154

That’s a fantastic dinner for two

or

New workout clothes

In six months you could save

£924

That's a week in the sun

or

A shopping spree

In one year you could save

£1,848

Treat yourself to that designer watch or jewellery

or

Start saving for something really special

In one week you could save

£70

That's a pair of designer shoes

or

A relaxing spa treatment

In one month you could save

£300

That’s a weekend in Europe, incl. flights

or

A new piece of tech

In six months you could save

£1,800

That’s a luxury holiday

or

A new luxury bed

In one year you could save

£3,650

That’s the deposit for a new car

or

A brand new kitchen

In one week you could save

£105

That’s your weekly food shop

or

An exciting experience day

In one month you could save

£450

That’s a night away in a luxury hotel

or

A new holiday wardrobe

In six months you could save

£2,700

That’s a trip to Orlando for a family of 4

or

Fly to NYC and spend a few days in the Big Apple

In one year you could save

£5,475

That’s an all-inclusive, month-long Caribbean cruise

or

A new and approved car

There are many ways to stop smoking, find the one that works for you

You are more likely to quit smoking by mixing and matching personal support like motivational support from a health advisor with NRT or a prescription medication and e-cigarettes.

What would work best for you?

Share this page and help someone start their journey