Small Space Fitness: Cat Corchado
If you’ve ever wondered how to break an addictive habit for good, I’m here to share what worked for me; one honest step, one hard-earned victory at a time.
August 2025 marks 33 years since I quit smoking. That might not sound like a big deal to some, but to me, it’s everything. I know what it’s like to be caught in a habit you want to break. You don’t always know why you started it, and sometimes you don’t believe you can stop.
I didn’t start smoking because I loved cigarettes. I was a young mom going into the military, and smoke breaks were just a thing. You’d go out with everyone, you’d smoke, and suddenly it became a part of your routine. It wasn’t just a bad habit. I was addicted to nicotine. And I had to find a way out that actually worked for me.
How To Break An Addictive Habit Without Starting Over Every Time:
Step 1: Understand Your “Why”
Before I could make a change, I had to figure out what smoking gave me. Was it comfort? Stress relief? Belonging? Understanding your “why” is the first step in how to break an addictive habit. You may not have a clear answer, but asking the question matters.
Step 2: Create Healthy Alternatives
For me, working out while I smoked helped a little. But what helped the most was replacing the behavior with something else. I started doing more with my hands, because idle hands were when I’d crave a cigarette. Every day I didn’t smoke, I counted as a win.
Step 3: Take Small, Consistent Steps
I couldn’t quit cold turkey. That would’ve made me want it even more. So I created a plan. First, I switched to the lowest tar and nicotine cigarette. Then I slowly cut down until I was smoking four a day. One day, I told myself, let’s just see if I can go without buying another pack. Every time I had the urge, I did something with my hands, and the craving passed.
Every hour, every day was a victory. It became a game. One day, then two, then five, then two weeks, then 30 days.
Step 4: Find Accountability
I asked my son to be my accountability partner. Every day when he came home from school, he’d ask, “Mom, did you smoke today?” And I’d be honest. That one small moment of accountability helped me stay on track. If you’re trying to break a habit, don’t do it alone. Find someone you trust to check in.
Step 5: Recognize and Manage Triggers
For me, drinking and smoking went hand in hand. Going out socially was a major trigger. Being aware of that helped me prepare. At one point, I found an unopened pack of cigarettes under the couch. I left it on the coffee table. My son saw it and asked if I’d started smoking again. I said, no, I just found it. That pack sat on the table for two weeks. I didn’t touch it. Eventually, I threw it away. That’s when I knew I had truly let go.
Step 6: Strengthen Your Mindset
Breaking an addictive habit is just as much about mindset as it is about behavior. If you keep telling yourself “this won’t work,” it won’t. You have to believe that change is possible, even when it’s hard. Setbacks might happen. But that doesn’t mean you start over. It means you keep going.
Step 7: Celebrate Every Victory
One of the best parts of my quit story is this: I celebrated every win. For the first two weeks, every day I didn’t smoke, I bought myself a little gift. Just something small, so I could look at it and remember what I accomplished. Then I celebrated every week. Then every month. And now, every year.
Even now, 33 years later, I buy myself something every August. Because I’m still proud. And I should be.
You Have The Power To Break The Habit And Begin Again:
This isn’t advice for alcohol or drugs. That’s beyond my scope. But if you’re struggling with something like smoking, sugar, or emotional eating, ask yourself why. Start small. Create a plan. Celebrate your progress. And don’t stop believing that you can change.
To those of you already on this journey, I’m cheering for you. And to those of you just thinking about it, I hope this helps you take the first step.
Until next time, I’m Cat Corchado, your Movement Specialist, celebrating 33 years smoke-free.
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About the Author:
Cat is a proud US Air Force veteran who has made it her mission to help women veterans transition from the military. She is a leader and speaker within the active duty and veteran community and her advocacy has helped her develop the Sisters-in-Service podcast- a platform for anyone affiliated with the military.
Cat is also the founder of the Small Space Pilates community. Cat feels privileged to work with midlife women to help them increase body awareness, mobility, stability and strength in a safe and fun environment. With over 39 ears in the fitness arena, her specialties include Personal Training, Pilates, Activated Isolated Stretching (AIS) and most recently her certification with CETI to work with cancer. Follow Cat’s Sisters In Service on Instagram for more information.
