I still consider this to be one of the most informative posts here, and it was so helpful to me in understanding why I was still thinking about smoking months into my quit. I can truthfully say that, while it took a while, now that I have done so many things without smoking, the associations are gone.
I never feel like smoking after a meal. Doesn't even enter my head. I still love my morning coffee, and the thought of a cigarette with it makes me laugh..and shake my head, remembering those stinky filled up ash trays. I no longer race to have one in between sessions with clients, which I'm sure they all appreciate. I used to "reward" myself with a cigarette when I'd finish parts of a larger task, like pulling all the weeds in a part of my yard. Now I reward myself with an ice cold drink of water. I used to come out of the ocean while I was boogieboarding to have a smoke. Now I don't even think about one, and in fact if someone is smoking near me on the beach I quietly move away. As soon as I got in my car, I'd check for my cigs and lighter; now I check to make sure I have my bottle of water.
The association that held on the longest was doing paperwork and billing. It bothered me that well after a year quit I was still thinking about smoking every time I did my monthly billing. Even more than thinking about it, if I'm going to be honest. I'd have that feeling in my throat and stomach, like I really wanted one. Then it dawned on me: I'd only done that 15 times without "rewarding" myself as each part of the task was completed. I hadn't NOT smoked enough times to lose that association. Well, I have now, and each month I happily remark to myself when I'm through with it all, "Hey, I didn't even want one!"
Knowledge is power, and these associations can be changed. Just takes some time, a little creativity in replacing the act of smoking, and for me, always plenty of ice cold water. I wish all of you quitters, old and new, the best as you break free from these repetitive, imprisoning associations.
-aloha
