Breaking the routine: How Megan became smoke-free
05th Jun 2026, Real stories
Megan began smoking at 25 to bring a moment of calm in otherwise busy days. That’s what made quitting especially difficult. Smoking wasn’t just nicotine; it was routine, structure and time for herself.
“Smoking gave me a pause in my day, a time to step away, have a cup of tea, and just switch off. It wasn’t about being sociable; it was my space to breathe”.
Finding a way to quit
When Megan and her partner began planning for a family through IVF, the need to stop smoking became clear. She hadn’t struggled with repeated failed quit attempts, but she also hadn’t felt a strong internal drive to stop before.
“I knew I had to quit. It wasn’t really a choice, but finding the motivation was hard. I wasn’t that person desperate to quit. This was different; I was doing it for my future. My cravings weren’t just about nicotine; they were a habit. Breaking that felt like the hardest part.”
Finding support that fits
Megan heard about Choose You through her workplace. She reached out, and from the first conversation, something felt different.
“I thought, I’ve got nothing to lose. From our first conversation, I felt I could be honest about my reasons to quit smoking, and the balance I needed with everything else I had on my plate. There was no judgement, no pressure, no ‘this is going to be tough then’; they just listened. It wasn’t a one-size-fits-all approach, and I felt understood as an individual. They didn’t force a method; they helped me to find a way that worked for me.”
Changing the habit, not just the nicotine
For Megan, nicotine replacement therapy products didn’t feel right. She needed to address the mental and behavioural side of smoking, the habit.
With the support of her adviser, she was prescribed a medication that reduces cravings for nicotine and helps with the withdrawal symptoms when you stop smoking.
“The tablets were amazing. They took away that dopamine hit I used to get from smoking. Within 10 days, things began to shift. It didn’t taste the same; it didn’t feel the same. Smoking just wasn’t giving me anything anymore. I was still making my coffee and going outside, but reducing how much I smoked. One day, something clicked; I ran out, and I didn’t feel like I needed another cigarette.”
Rewriting her daily routine
Being smoke-free wasn’t just about quitting; it was about replacing the habit.
“I had to change my routines. I focused on other things, like meal prepping and starting my mornings differently. Instead of coffee and a cigarette, I’d spend more time prepping my breakfast.”
When cravings did come along, Megan reframed them.
“It felt like breaking up with someone you know isn’t good for you. You might have good times, but why would I turn back now?”
Support that made a difference
Throughout, Megan had regular contact with her Choose You adviser, through calls, texts and ongoing check-ins. They also helped her get her prescription.
“Without Choose You’s support, I don’t think I’d have done it. Having someone on your side makes a massive difference. They really had my back, encouraged me and helped me work out what my ‘something else’ might be for that cigarette break and five-minute shutdown in my day. I haven’t had a cigarette in two months; it’s rewired my brain. I realised when I went to the pub with friends that I noticed a major shift. Smoking hadn’t even crossed my mind.”
Ready to break the habit?
Megan has already recommended Choose You to friends, encouraging them to find the support that works best for them. Find out more about the free, local, personalised support available to help you quit smoking.