One of the most common ways to fail in an attempt to stop smoking cigarettes is to neglect the effects of the environment on your willpower. There are several reasons why this is so, one of which is the effect of context-dependent memory. This article examines how context-dependent memory works and how it can be used to your advantage.

What is context-dependent memory?

When the context of a memory is the same at both the encoding and recall stages, it is usually easier to recall the memory. An example of this occurs when it becomes easier to recall the details of a certain conversation when you are in the place where the conversation occurred. This phenomenon arises not only for information but also for moods: being in the kitchen can make you hungry, being in the bedroom can make you sleepy. This is sometimes a good thing, but, as discussed below, it can also be very bad.

How can context-dependent memory hinder your efforts to stop smoking cigarettes?

The problem with having certain environments cue recall of memories is that some of these memories may be unwanted. The obvious example is that visiting a smoky bar will certainly bring back memories of many enjoyable cigarettes. The smell and the sight of the smoke are bad enough, but the presence of friends who smoke, especially when coupled with alcohol in your system, can easily make the temptation overwhelming. The more cigarettes you have smoked in a certain environment the more difficult it will be. Note that friends and family can also be considered part of your environment.

How context-dependent memory can be used to your advantage

One thing that smoking cessation advisors constantly stress is the importance of environmental management. You can, and you must believe that you can, control the thoughts in your head, and the easiest way to do this is by controlling the physical environment that your thoughts take place in. Does your workplace have a smoker's area? Don't go there. Does your house have a porch that you like to smoke on? Move your ashtray somewhere else. Do you have a friend who doesn't allow smoking in his house? Hang out there for a bit. A long-haul flight is another great place to start a smokefree life. Just make sure that you've got something to do while you're waiting to board.

Another point is that research suggests the phenomenon of context-dependent memory can be evoked by visualising a certain environment. If hiking works for you as a context where you have little desire to smoke, imagine yourself up on a mountaintop the next time you're tempted to light up. Take just thirty seconds to imagine the vista, the cool alpine breeze and the rocks underneath your feet. This way you can brave environments that would otherwise make it difficult to stop smoking cigarettes.