Day 4: New Routines

The nicotine is gone. Now it's about rewiring habits.

Habit Replacement Identify when you used to vape and create new routines:

• Morning coffee + vape becomes morning coffee + deep breathing
• After meals becomes short walk around the block
• Work breaks become stretch and water break

Craving Strategy The "urge surfing" technique:

• Notice the craving without judgment
• Observe where you feel it in your body
• Watch it rise, peak, and fade like a wave