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  1. Set a date for quitting. If possible, have a friend quit smoking with you. If you're a light smoker, you should quit immediately, only moderately shocking your system. The heavy smoker should allow two weeks for cutting down, then quit completely. An extended cutting-down period only prolongs the pain.

  2. Notice when and why you smoke. Try to find the things in your daily life that you often do while smoking (such as drinking your morning cup of coffee or driving a car).

  3. Change your smoking routines: Keep your cigarettes in a different place. Smoke with your other hand. Don't do anything else when smoking. Think about how you feel when you smoke.

  4. Smoke only in certain places, such as outdoors.

  5. When you want a cigarette, wait a few minutes. Try to think of something to do instead of smoking; you might chew gum or drink a glass of water, suck a prune and keep the pit in your mouth for an hour. If your mind is too occupied with that cigarette, try to imagine a huge wave when you get that craving, imagine that as the wave passes you by, so does the craving. An average craving lasts about 2 minutes, and if you can occupy your mind with something else in this time, you will be able to get over your cravings and desire to smoke.

  6. Buy one pack of cigarettes at a time. Switch to a brand of cigarettes you don't like.

On the Day You Quit

  1. Get rid of all your cigarettes. Put away your ashtrays.

  2. Change your morning routine. When you eat breakfast, don't sit in the same place at the kitchen table. Stay busy.

  3. When you get the urge to smoke, do something else instead. Carry other things to put in your mouth, such as gum, hard candy, or a toothpick.

  4. Reward yourself at the end of the day for not smoking. See a movie or go out and enjoy your favourite meal.

Staying Quit

  1. Don't worry if you are sleepier or more short-tempered than usual; these feelings will pass.

  2. Try to exercise and take walks or ride a bike regularly and especially when you get the urge to smoke. It's a good substitute, and you'll find that exercising comes much easier as a non-smoker.

  3. Eat regular meals. Feeling hungry is sometimes mistaken for the desire to smoke.

  4. Try to avoid calories, but if you find that substituting food for cigarettes helps you give up smoking, and then by all means have an apple, gum, beef jerky, or a prune.

  5. Consider the positive things about quitting, such as how much you like yourself as a non-smoker, health benefits for you and your family, and the example you set for others around you. A positive attitude will help you through the tough times.

  6. When you feel tense, try to keep busy, think about ways to solve the problem, tell yourself that smoking won't make it any better, and go do something else.

  7. Start a money jar with the money you save by not buying cigarettes.

  8. Let others know that you have quit smoking. Most people will support you. Many of your smoking friends may want to know how you quit. It's good to talk to others about your quitting.

  9. If you slip and smoke, don't be discouraged. Many former smokers tried to stop several times before they finally succeeded. Quit again.

  10. If you need more help, see your doctor. He or she may prescribe nicotine gum or a nicotine patch to help you break your addiction to cigarettes.

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