4. Avoid some situations where you normally drink and smoke, at least for awhile, to make it a bit easier on yourself. If you normally drink when you go out with friends, consider not going out for a little while. If you normally go outside your office with co-workers to smoke, avoid going out with them. This applies to any bad habit — whether it be eating junk food or doing drugs, there are some situations you can avoid that are especially difficult for someone trying to change a bad habit. Realize, though, that when you go back to those situations, you will still get the old urges, and when that happens you should be prepared.
4. 避免进入诱导你抽烟喝酒的场合，至少维持一阵子，以便让你更容易戒除这些习惯。
如果你跟朋友出去会不免满上几杯，那么可以考虑一下暂时不参加这些聚会。 如果你喜欢跟同事在办公室外抽烟，那么应当避免这种情况的发生。 这适用于改正任何坏习惯——无论是喜欢吃垃圾食品还是吸毒，某些场合会让你的陋习变本加厉，所以一定要远离。 而且，要知道一旦你重回这些场所，仍然会产生同样的冲动，所以当一切发生时做好心理准备。