Be realistic. It's not a calculated "I need the benefits of nicotine now!" thought that enters your head. It's "time for a break". You can put things on pause, step outside, and have something to do for a few minutes while you sort yourself out. As an added bonus, there is a certain pleasure to the physical act of having a cigarette - beyond the nicotine rush. A quality that isn't immediately obvious to a non-smoker. But it's there.