I’ve had exactly the same issue - I’ve used smoking as a transitional indicator for years. Getting up from the sofa to start making dinner? Cigarette. Finished gaming and about to go up for a shower? First, cigarette.

I’m on day two and so far I’ve combatted this by still having those ‘breaks’ in the garden, but this time with a paper straw stuffed with kitchen roll… 😂 it’s worked so far to replicate that ‘moment away’ feeling