Smoking is heavily rooted in association. Smokers always have times of the day, or events in their lives that trigger smoking. The stereotypes include with the coffee in the morning, breaks at work, while on the phone, after a meal, while waiting, after an argument and so the list goes on.

Take some time to go through your day, and work out the associations for when you smoke. Write them all down, and then tap on each adapting some of the following set-up phrases:

'Even though I always enjoy a cigarette with my morning coffee and could never imagine not having then together, I still love and accept myself'

'Even though I must smoke to be social at break in work, I deeply and completely accept myself and choose to let go of this need and association'

'Even though smoking after a meal is the best feeling I can imagine and it makes a good meal perfect, I love and accept myself anyway'

'Even though the only way I can cope with the stress of an argument is to smoke, I love and respect myself'

For each association close your eyes and imagine yourself in the situation, try to connect to your need. Now tap until in YOUR mind it does not bother you, whether you smoke or not.