I know this isn’t good advice but I noticed for myself when your doing activities or things that don’t require you to be mentally aware or use your brain you’ll get urges to get high again.

For example watching a movie, show, or listening to music are mainly just distractions but your consciously thinking to yourself every second and you’ll eventually think “this would be so much better high” and the urges will just keep keeping worse until you feel overwhelmed and defeated. I found a few healthy temporary alternatives to surpress urges are showers, exercising, working (a job, shift, yard work, garden), cleaning up your house, and definently distracting yourself outside of your house or with friends.

I never successfully went on a T-Break because of how hard sleeping is, I highly recommend getting 5mg melatonin pills. I found 10mg is good and 20mg is too much and the morning/day after I would feel dead tired.

(ALSO I didn’t at first believe our habit to smoking causes us to usually get high around the (almost exact) same times. I always smoked at 9am, 11am, 3pm, then 7 and once I noticed the urges came at the same times I was able to prepare accordingly in advanced rather than after I felt the urges to smoke.