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.