Smoking is a habit that is closely linked to certain times and places. If you break these links,you can break the habit. The best way of doing this is to avoid the situations where you want a cigarette. If you can't avoid them,then you have to fight off the temptation(诱惑). Sit down and think about when and where you usually have a cigarette. For example,do you always have one after breakfast? After other meals?In breaks at work? When you are watching television? With friends in the pub? Once you stop smoking,these times and places are going to be the danger spots,so work out how you are going to deal with them.
      It will also help if you can develop new habits to break the old one of smoking. So plan some new activities to replace smoking-things that interest you in your leisure time,things to do with your hands，and different ways to deal with tensions(紧张).
      Some people find helps if they cut down on cigarettes before they actually give up. It's one way of preparing for the day you stop for good. But don't look on cutting down as an alternative(可供选择的办法) to giving up，and don't do it for more than a couple of weeks at the very most. The danger is that you go back to smoking as many as you did before.