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Please follow the instructions provided in your Stop Smoking Kit, titled: 

New Behaviours of a Non-Smoker.

Advice: type the final version on a word processor like Word Perfect or MS Word. Then copy paste the information in the appropriate box. 
  

New Behaviours of a Non-Smoker

WHEN SECTION: Please make sure all your New Behaviors from the WHEN section is entered here. Here are a few examples of NEW BEHAVIOURS: When I feel stressed, I will chew gum. When I feel isolated I will call or visit a friend. etc. (all your smoking triggers need a new behaviour)

WHERE SECTION: Please make sure all your New Behaviors from the WHERE section is entered here. Here are a few examples of NEW BEHAVIOURS: While drive, I will breath deeply. After meals I will go for a fresh air walk. When at my desk, I will sip herbal tea. Etc. (all your smoking triggers need a new behaviour)

WHY SECTION: When I need a break in the routine, I will listen to music. When I need to think clearly, I will take several deep breaths. Etc. (all your smoking triggers need a new behaviour)