Tea instead of cigarettes: how to replace the habit
A practical replacement scenario for nicotine-trigger routines.
When to drink
Smoke breaks, stress pauses, hand-to-mouth triggers.
Effect
Lower impulse + calm pause.
Brewing
Light oolong / white tea: 82–90°C, 4–6 infusions.
Replacement works better when you replace both the substance and the ritual itself.
Tea keeps your hands and breath engaged, which reduces the edge of craving in the moment.
Keep setup friction low: tea, cup, hot water ready nearby.
Includes a trigger map (stress/boredom/social pressure) with tea responses for each case.
Adds a 5-minute emergency routine for sudden craving spikes.
Explains how to keep a short craving journal and track weekly progress.
Includes an office-friendly "tea break instead of smoke break" format.
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