Almost two-thirds of smokers say they would like to quit and research shows that smokers who get the right support are three times more likely to do so successfully.
With millions of Brits looking for effective ways to reduce or quit smoking entirely for 2026, experts from Alternix are revealing a little-known hypnotherapy technique which could help break the habit.
For many, smoking is a ritual, triggered by stress and other heightened emotions. Interrupting the automatic response and training your brain to stop unhealthy behaviours in their tracks is key to long-term quitting.
The scrambling technique is a method used in hypnotherapy as a way to disrupt behaviours and replace them with healthier responses. You can start by breaking down the habit into a series of simple steps and scrambling them out of order in your thoughts until the pattern loses its power.
How to try the scrambling technique according to Alternix
- Spot the habit
The first step in the scrambling technique is to start by recognising what leads you to smoke. Identify the emotional, social or habitual trigger and follow through with your usual routine from the first craving to reaching for the packet, lighting up and taking your first inhale. - Make a new plan
Whether it’s a mental note or writing down a physical list, take a moment to think about what you’d prefer to do when these triggers arise. Some great alternatives include habits like taking two or three deep breaths or reaching for a glass of water.
If you’re early in your journey to quitting, then incorporating alternatives like nicotine gumcan help you curb cravings to gradually reduce your intake. This new, healthier action gives you an outlet for the emotions that once triggered smoking.
- Mix it up
This is the key part of the method. Close your eyes and start by picturing the routine you’ve identified in the first step in the order you would usually follow. Now, mix it up and scramble the steps. Imagine each step but out of order and continue to visualise each step, faster and faster while opening and closing your eyes between each step.
- Picture the new you
Follow the scrambling method by focusing on your new plan and healthy habits. Keep your eyes closed and imagine yourself reacting to your new, healthy coping methods calmly and in control. Take a minute to feel the relief and pride in visualising your new, healthier response.
Speaking to Alternix, Registered Psychologist, Dr Carolyne Keenan explains:
“When it comes to changing deeply embedded habits like smoking, the challenge isn’t just about willpower- it’s about interrupting the emotional and neurological patterns that have become automatic over time.
“Smoking often becomes a “default” emotional coping strategy. Stress, boredom, or even social settings can trigger a near-instant reaction where lighting a cigarette feels almost inevitable. Over time, the brain wires together the emotional trigger and the act of smoking so tightly that it no longer feels like a choice- it feels like a reflex.
“This is where the scrambling technique can be a surprisingly powerful tool.
“Scrambling, used in hypnotherapy and cognitive behavioural work, is about disrupting the brain’s automatic “script” for unhealthy behaviour. When you mentally jumble the sequence of your usual smoking routine, it stops the brain from running that behaviour on autopilot. What once felt smooth and inevitable becomes chaotic and confusing- that’s exactly what helps weaken the link.
“In psychological terms, you’re creating a pattern interrupt: breaking down the neural pathway that connects emotional triggers to habitual responses, so you can lay down a new, healthier route instead.
“When done consistently, scrambling not only helps a smoker break the emotional connection to lighting up, it also creates space to consciously choose a different, healthier action in the moment.”
Dr Keenan’s advice for success
“If you’re trying this method, consistency is key. Scrambling isn’t about doing it once- it’s about repeatedly making the automatic, unhealthy habit feel unfamiliar and unrewarding. Combine it with a clear, positive alternative plan (like reaching for water, taking deep breaths, or using nicotine replacement aids early on) to give your brain a clear new path to follow.
“It’s also important to approach yourself with self-compassion. Quitting smoking isn’t simply about “bad habits” it’s about meeting emotional needs in healthier ways. Using techniques like scrambling empowers you to make change not by fighting yourself, but by gently retraining your mind to support the future you’re trying to build.
“When we rewire our habits from a place of understanding, not shame, the change lasts longer, feels easier, and strengthens not just our health, but our confidence too.”
