How to handle the morning cigarette craving
For many smokers the first cigarette is automatic: alarm, bathroom, coffee, light up. Breaking that chain is less about heroism and more about sequence design plus a hold when the urge spikes.
Rewrite the first 20 minutes
Change order: water before coffee, shower before phone, coffee in a different chair, toothbrush earlier. Small edits disrupt the autopilot that ends with a cigarette.
When the urge still hits
Start Hold 90 before bargaining. Morning peaks can feel chemical and loud — still often rideable in short waves. If you slip, log “morning” and keep the quit date.
- Put the phone with Hold90 closer than the pack
- Delay caffeine a few minutes if coffee is the fuse
- Leave the balcony door closed until after a hold
Track the pattern
If mornings dominate your slip log, practice a hold as part of waking — not only after the craving wins. Local history in Hold90 makes the pattern obvious without a public streak.
常見問題
- Why is the morning urge so strong?
- Overnight nicotine drop plus a rehearsed routine. Expect it and aim tools at that window.
- Should I quit coffee too?
- Only if you want. Many people keep coffee and change the cigarette link with a hold and a new seat.
接下來的 90 秒就夠了
打開 Hold90，寫下理由，扛過第一波。
進入應用