Each cigarette is connected to specific activities or events, and is intertwined with your routines. Try changing up your daily habits to reduce the urge to smoke or vape.
Do you usually smoke or vape with your morning coffee? If so, try drinking tea or orange juice instead, or drink coffee at a different time and place.
Instead of driving to work, try taking the bus or catching a ride to work with someone who does not smoke.
If you usually take coffee breaks with friends that smoke or vape, try switching up your breaks. Go for a walk or hang out with some non-smoking friends.
Instead of picking up a cigarette after you finish a meal, get up and get moving. Tackle the dishes, go for a walk, or brush your teeth.