- 1). Write down the reasons why you want to quit. Your motivation to stop smoking could be to save money, for your kids, to feel better, have more energy, to lower the chances of getting cancer, live longer, or to not smell like cigarettes. Defining and keeping these motivating factors in mind is vital to your success. They will help you keep going amongst the cravings and moments of weakness, They also serve as a reminder of why you wanted to quit in the first place. Put this list where you would normally keep your cigarettes.
- 2). Choose a timeframe to quit that you think is realistic and suitable for you. This could be quitting cold turkey or slowly decreasing over time. Cold turkey works for many people and gets the process over quickly, like pulling off a band-aid. Slowly decreasing the amount of cigarettes means implementing two quit dates -- the date you start decreasing and the date when you will end smoking completely.
- 3). Choose a day that you want to quit. If you are quitting cold turkey, simply write down "I'm going to quit smoking on_____." If you have chosen to decrease over time, write "I'm going to start decreasing my smoking on_____ and will slowly decrease my smoking by ____ per day/week until ____when I will no longer smoke at all." Make a promise to yourself to complete this goal.
- 4). Tell your family and friends that you are going to quit smoking. Share with them the date you are going to implement that goal. This makes the goal more real and holds you responsible for keeping your word to them. They can prove to be great support and motivation during this difficult time.
- 5). Get rid of any tobacco products around your house or car. This lowers your temptation level dramatically by eliminating anything that may tempt you to slip. Tell people they can't smoke in your house either.
- 6). Identify triggering situations to help break the habitual behavior of smoking. Think about the times of day that would be most tempting -- in the morning with coffee, during your morning commute, lunch breaks, after work, while drinking alcohol, when you're around your normal smoking spot, when you're around people that smoke, etc. Avoid these situations.
- 7). Implement your quit date. Understand that it may appear difficult, but remember that you can do it. When cravings set in, find other things to distract you, like taking deep breathes, doodling, chewing gum, sucking on a lollipop or candy, pulling out your list of reasons to quit, looking at a family picture, or going somewhere that you can't smoke. Understand that the actual craving itself only lasts for a few minutes and you can simply distract yourself until it subsides.
- 8). Remember that this is a difficult challenge for many and no one is perfect. If you slip up, simply set another quit date and start again. Just keep reminding yourself of why you wanted to quit every time you think of slipping. The cravings, physical changes, and mood swings all pass within a short period of time. The worst part is the mental addiction. But stay positive. There was a reason you wanted to quit and it is worth fighting for.
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