My greatest problem was that I had been using having a cigarette as a reward.

For instance ..... in my mind I would think "I'll just do this then I'll have a cigarette".
There is no substitute for the pleasure of lighting up under those circumstances so the craving continued longer than it should.

I only really beat it when I weakened and lit up again .... what a disappointment, it tasted horrible and I felt so guilty ..... it was not at all pleasurable and I knew that my memory had been playing tricks on me.

Now when I have the urge,(and I still get them even after 3 years) I know that it will soon go away and I'm happy to say that for 99% of the time I never think of cigarettes now.