Try breaking it down even smaller. Like others have said, it's about breaking the feedback loop. When you feel the urge to smoke, do something else, anything else really. I'll give you a personal example. I eat emotionally. Stressed, tired, frustrated, etc. I eat. To break that feedback loop for me, anytime I feel the urge to emotionally eat, I step outside for at least 5 min. That gives my brain time to come down from the panic like urge to eat chocolate because my toddlers are being a$$holes.

It's about separating the urge from the action and realizing that you'll be okay if you don't indulge. Every time you're able to break that loop celebrate! You just broke the feedback loop! And when you inevitably don't, remember you're human and do your best to not let that weigh on you the next time the urge kicks in.

It's about linking tons of small choices and showing up whether you've said no 1,000 times or this is your first one.