10 Tips to Show You How to Quit Smoking


Quitting smoking is one of the most difficult things that you can do. If you’ve been smoking for awhile then you know that you are addicted. And to break an addiction, you must work very hard. So, the decision to quit smoking is a significant one and now the work begins.

Over the next few weeks, as you move away from cigarettes and other tobacco products, you are going to be unlearning some bad habits that have been plaguing you for years. And that’s why you need help. But your decision to quit cigarettes or quit tobacco is the most important decision that you can make at this time in your life. Smoking cigarettes affects so many other parts of your life – your finances, you health, your friendships and relationships and even your job.

So despite what is in front of you, don’t be deterred. It can be done. Thousands of smokers stop smoking cigarettes daily. You can be one of them. With effective quit smoking tips, the right support structure and stop smoking aids, you will be able to conquer this thing.

You’ve Probably Tried to Quit Smoking Many Times Before

That doesn’t matter. Anyone who has ever quit before you has tried multiple times to stop before they have gotten it right. The important thing is that you have made the decision to stop smoking. If you have tried before and failed, take some time to review those occasions and assess what went wrong. Odds are you will slip up. But slipping up is an important juncture in quitting smoking because it leaves you with a critical decision – are you going to give up and stay off the wagon or are you going to climb back on that wagon and keep working hard until you quit for good. If you slip up it just means that you are human. Don’t let that derail you. Just ignore it and continue your smoking cessation program.

Set a Date to Quit Smoking

Some people just make the decision to quit. No planning, no foresight, they just try to quit. Some folk that do this succeed. But those people are the exception. While it is not impossible to just quit without any type of advanced preparation, odds are you will be more successful if you put some planning and thought into your decision. Set a date in the future when you want to quit. Then, as that day nears, make all the necessary preparations – purchase your self- help materials and stop smoking aids, visit support web sites and collect information. Then when your quit day comes you will be more than ready to get started.

Quit Smoking Because You Want to Quit

You have to want to do it. You can listen to others and take their advice, but in your heart, you have to really want to quit smoking. If you make the decision to quit and you are not the one driving that decision than your chances of failing increase significantly. So, be sure that it is your decision because you will be more committed to it.

Eliminate Habits that Lead to Smoking

Maybe you have a cigarette with a beer or a cigarette after eating. What about that cigarette over a cup of coffee? There are many situations in your life that have become “tobacco assisted”. These are things that you do that either lead to you lighting up or you light up while doing them. Try to avoid those situations and try to eliminate any habitual behavior that leads to smoking.

Find a Good Support Structure

Many folk keep it quiet that they have decided to quit smoking cigarettes. That’s really not a good plan. Set a goal to quit smoking, marshal your support, and then tell those people important to you that you have decided to quit. For the most part, they will not only support you but help you in your endeavor. Your family and friends are going to want you to be successful. There may be a naysayer or two in the group. Don’t let that get to you. Charge hard toward your non-smoking goal.

Use Quit Smoking Tips and Quit Smoking Aids to Assist You

Things are changing rapidly. Unlike just a few short years ago, there are thousands of aids that will help you quit. Some are free, some come at a cost. They all have differing results. But they are out there and if they will help you quit smoking, they are worth the investment. Sometimes the investment is just a moment or two of your time. Other times there is a financial investment. But don’t let paying for a self help product shy you away from help. Just do the current math. If you smoke a pack of cigarettes a day you are smoking away 5 bucks a day. That’s a little over $1,800 annually. So, a couple hundred dollar investment on an effective quit smoking aid is not going to hurt. If you successfully quit, you are still going to be way ahead, financially.

Save the Money that You Save!

Get a jar – a big one, and start tossing the money in it that you use to buy cigarettes. Do it daily. Make sure it is a jar so that you can see the money grow. Then go open up a special savings account for this money. At the end of every week, take the money to the bank and deposit it (you wouldn’t want to have $2,000 dollars in cash sitting around in a jar!). At the end of the year, treat yourself to something nice with some of the money and keep saving the rest.

Craving is Normal

You are going to crave cigarettes. Often, you crave cigarettes for years to come. The first 48 hours though, are the toughest. When you get through the first 48 hours the battle is almost won. If you are using a smoke cessation aid, like gum, patches or lozenges, stick to the plan that they suggest. Physical craving comes and go, but psychological craving can go on, as I mentioned earlier, for years. But it is not an overwhelming craving. Just know that once you complete your smoking cessation program, you can never smoke again or use any type of nicotine products. If you do, you may pick up the habit again. So, don’t cave in to the cravings. Condition yourself to expect them, deal with them, and then move on.

If you Slip, Don’t Beat Yourself Up

If you slip up and have a smoke, don’t be too hard on yourself. And don’t listen to that crazy inner voice that is going to try to convince to start smoking again. It is going to tell you that you are not strong, have no will power and that you will always be a smoker. It will even try to persuade you that you enjoy smoking and smoking isn’t so bad after all. Don’t listen. Make sure your logic triumphs. Know that you were not born to smoke cigarettes. Know that there was a time in your life where your lungs were clear. Fight to return your body to that state.

Hopefully, some of the information that I have shared here will help you. I’ve been where you are and I was successful. If I can be a successful quitter and a passionate non-smoking advocate, so can you. I have been tobacco free for nearly 12 years. As you begin to cease your smoking, reach out to others and see how you can help them. One day, 10, 15 years from now, you will be looking back and be able to reach out and help those that are struggling to quit. Good luck in your quest.

Are You Trying to Quit Smoking? Don’t START, Be SMART

If you’re thinking about quitting smoking and you’ve spent any time looking on the internet for information to help you quit, you may have run across the START acronym. It’s a handy little tool for remembering five things you can do that might help you quit.

If you haven’t seen it before, here’s a quick summary of it:

Set a quit date
Tell friends, family and coworkers
Anticipate and plan for the challenges
Remove cigarettes from your home, car and work
Talk with your doctor

At a quick glance, those five things seem like they’re good ideas for quitting. But they leave some open questions, and a couple of those ideas might actually backfire on you and make it more difficult to quit. Let’s look at each one quickly, and then look at a better quit smoking acronym.

Set a quit date. This is a good idea. Give yourself a firm goal, a measurable target to aim for. But it can be improved. More on that later.

Tell friends, family and coworkers. Seems like a good idea. The idea is to tell those people close to you so that you can elicit their support in your effort to quit smoking.

But do you really know how your friends, family, and coworkers will react when you tell them you plan to quit? We would all like to think that those close to us will want to be helpful and supportive of our efforts to improve our lives. But our goal of quitting may be contrary to a goal of theirs. For example, let’s suppose you have a coworker with whom you regularly take smoke breaks during work. And let’s suppose that both of you have talked about quitting from time to time. It’s easy to imagine that your coworker would be supportive of your efforts to quit. But they may see your effort in a different way. They may feel abandoned. He or she might feel like you’re leaving them on their own to fend for themselves during those smoke breaks. And their feeling could lead to them being less than supportive of your efforts to quit.

There are three basic outcomes that can come from you telling others that you’re going to quit smoking. They may be supportive and actively help you in your efforts to quit. For example, they may be willing to give you friendly reminders that you’re trying to quit. They may be respond in a neutral manner. Or the reaction may actually undermine your attempt to quit. Unfortunately, the friend or family member may react with passive resistance to your attempt to quit smoking. And they might even openly resist your efforts, taunting you with comments like “You can’t quit, you’ve tried before” or other comments about your lack of willpower or persistence.

So that part of the acronym may not be something you want to use. You don’t want someone else to undermine your efforts – quitting is difficult enough without having to overcome that additional burden.

Anticipate and plan for the challenges Great idea. Think about the challenges you’ll face as you try to quit, and think through the steps you’ll take for dealing with each challenge. A little bit of preparation can make a lot of difference.

Remove cigarettes from your home, car and work. Seems like a good idea. Unfortunately, for many people this is another of those quit smoking tips that can backfire and actually cause you to want to smoke more. The idea is to remove the cigarettes so you’ll make it more difficult to smoke. But if you follow the right process to quit you won’t have a temptation to smoke and you won’t have any cravings, so removing cigarettes doesn’t have any impact.

Talk with your doctor. This is another tip that seems like a good idea on the surface, but you need to be prepared in advance for the discussion with your doctor. We’d all like to think that our doctor is a trained professional who we can trust and with whom we can have an in-depth discussion about our medical conditions and concerns. For many people, that’s true.

But for a lot of people a talk with the doctor is a hurried discussion in which the doctor listens to your description of your ailment and scribbles a prescription. When it comes to quitting smoking, that may not be the best course of action. The medication that’s prescribed carries some serious health warnings, and a recent study showed that nicotine replacement therapies (NRT) do not help a large number of smokers quit permanently. The basic problem with NRT drugs is that they only address the physical side of the addiction and they don’t deal with the psychological side of the addiction.

So of the five tips in the START acronym, at least three can backfire on you. What’s needed is a better acronym that more fully supports smokers in their effort to quit smoking.

Experience with a number of smokers and smoking cessation programs shows that there’s a better way to quit and a better acronym. Be SMART about quitting and you can improve your chances of success. The SMART acronym stands for:

Set a quit date and write it down in several places.
Make a firm commitment to quit by writing out a goal statement.
Affirm repeatedly your intended state of being – a non-smoker.
Reinforce your vision of yourself as a non-smoker with focused visualization.
Take time to every day to some effort into quitting.

Here’s why this acronym can be a better tool to help you quit smoking.

Set a quit date and write it down in several places. Set the date about 4 weeks from today. By writing it down you’re making a firmer statement of your intention. Put the date on your home calendar, your smart phone calendar, your electronic calendar on your computer. Anywhere you keep a calendar, mark the date on which you’re going to quit.

Make a firm commitment to quit by writing out a goal statement. Your goal statement should be like a diary entry dated on your quit date. Express your strong feelings about your desire to become a non-smoker and your gratitude that you have actually been able to quit smoking. Write down how good it feels to accomplish your goal, how much better you feel now that cigarettes are no longer part of your life, and how you’re looking forward to living your life without cigarettes. Keep a copy of that goal statement with you and read it twice daily – first thing in the morning when you get up, and at the end of the day just before going to bed.

Affirm repeatedly your intended state of being – a non-smoker. Use daily affirmations for the 4 weeks until your quit date to reach into your sub-conscious mind and tell yourself that you’re a non-smoker. Each affirmation will plant the thought in your mind that you’re a non-smoker, and over the 4 weeks until your quit date those thoughts will accumulate to build within your mind a new image of yourself as a non-smoker.

Reinforce your vision of yourself as a non-smoker with focused visualization. Use visualizations to build a picture in your mind of yourself as a non-smoker. See yourself in different situations without a cigarette. In each situation see yourself enjoying the scene and your interaction with others without a cigaratte. Spend some time on visualizing yourself as a non-smoker everyday.

Take time to every day to some effort into quitting – reaffirm your desire and visualize yourself as a non-smoker. Spend a few minutes repeating your affirmation and performing the visualizations each day. Studies have shown that the more effort you put into quitting, the better your chance of success.

Use the SMART tool for about 4 weeks. Tell yourself you’re a non-smoker every day during those 4 weeks and visualize yourself as a non-smoker. This process will reach into your subconscious mind and help you overcome the psychological addiction to nicotine. Once you overcome the psychological addiction the physical addiction is easy to solve, and you will be able to quit without temptations to smoke or cravings for a cigarette.