You need specific intentions to make your aspirations actionable. Specify intentions using the If-Then format. If x happens, then y. If trigger x happens, then replace the unwanted behavior with a good one, preferably one you enjoy as much.
For instance: If "I feel the urge to smoke at work" Then "I will take a break, put on some earphones, and enjoy my three favorite songs on my playlist".
Be specific with your intentions.