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. 避免進入誘導你抽煙喝酒的場合，至少維持一陣子，以便讓你更容易戒除這些習慣。
如果你跟朋友出去會不免滿上幾杯，那么可以考慮一下暫時不參加這些聚會。 如果你喜歡跟同事在辦公室外抽煙，那么應當避免這種情況的發生。 這適用于改正任何壞習慣——無論是喜歡吃垃圾食品還是吸毒，某些場合會讓你的陋習變本加厲，所以一定要遠離。 而且，要知道一旦你重回這些場所，仍然會產生同樣的沖動，所以當一切發生時做好心理準備。