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10 Ways to Quit Smoking

How to Quit smoking
Quitting smoking can be one of the hardest things you’ll ever do, but it doesn’t have to be impossible. These 10 ways to quit smoking can help you kick your nicotine habit and free yourself from tobacco’s addictive grasp. From changing up your routine to getting support from others, these suggestions on how to quit smoking are sure to give you the push you need to get started on your new life without cigarettes.

1) Acknowledge Why You Want to Quit

If you’re trying to quit smoking, congratulations! You’re halfway there. Research shows that smokers who are serious about quitting are more likely to succeed if they have specific reasons for doing so, like wanting a healthier lifestyle or saving money. Plus, when it comes down to it, everyone wants to know how to quit smoking for good—not just kind of quit. Having a firm grasp on why you want to kick your habit can help keep you motivated and reach your goal faster.

2) Draw up a Fake Quit Date

The first step to quitting smoking is deciding when you’re going to quit. Write a date on a piece of paper, put it on your fridge, and try not to think about it until that day arrives. Then on your chosen date: take one last drag off your cigarette (and if possible, set it down in an ashtray). After that, treat yourself to something special—your favorite meal or a movie at your favorite theater—as a reward for making it through yet another smoke-free day.

3) Give Up Some Things

Sometimes, it’s not as much quitting smoking that you need as much as it is giving up some of your other bad habits. If you replace one negative activity with a positive activity, you may find yourself staying on track and cutting back on your cigarettes. For example, if you get home from work every day and sit in front of your TV for four hours, take up a new hobby like painting or gardening that takes about an hour or two each day. You’ll have more free time when you can give up some things—and don’t worry; even if you only have 20 minutes of free time here and there, make sure to use them wisely.

4) Identify Reasons to Keep Smoking

It can be easier said than done, but you need to know what your reasons are for wanting to quit smoking. Maybe it’s for your health or for that of a loved one who also smokes. Whatever it is, you should really pay attention and ask yourself if those reasons have changed since you first picked up a cigarette in your teens. If they have changed, do more research on how quitting smoking will make a difference in your life—and stay committed!

5) Figure Out What Triggers Your Smoking Habit

No matter how hard it may be, pinpointing your triggers can help you break free from them. For some people, it might be having a drink or two with friends. For others, it might be buying a pack of cigarettes at their favorite store on their way home from work. While everyone’s triggers are different, once you identify yours you’ll know exactly when and where to steer clear of for as long as possible in order to remain smoke-free for good. Once you’ve figured out what sparks your smoking habit—and have set up a plan for avoiding those situations—give yourself permission to make mistakes and slip-ups without beating yourself up over them!

6) Make a List of Reasons Why You Want to Quit

People who want to quit smoking, but haven’t yet, often have long lists of reasons why they can’t. But if you don’t list your reasons for quitting on paper, you might overlook them. Start a new file on your computer and write down every reason that matters—not only for you, but also for those around you who might not be as supportive. Every time you think of another excuse or negative reason not to quit smoking, add it to your list. When you’re done writing down all your excuses, highlight and copy each one onto a new Word document—you’ll use these later when creating an action plan and positive affirmations that are designed specifically for YOU!

7) Get Support from Others Who Are Quitting Too

If you’re going to quit smoking, you’ll want to surround yourself with friends who are also quitting. Not only will they be supportive and understanding, but they’ll also provide a reminder that you aren’t alone in your addiction. There are many social media communities dedicated to helping smokers quit their habit. You can use these forums as a support group; just check out hashtags like #quitsmoking on Twitter or Pinterest boards titled quit smoking. Even if you don't consider yourself a social person, ask people around you for help—it's OK! If your friends and family aren't willing to put up with your habit anymore, don't be afraid to ask co-workers for help instead.

8) Stay Busy With Something Else

The most difficult part of quitting smoking is learning how to pass your time without a cigarette. But if you focus on keeping yourself busy, you’ll not only keep your mind off of cigarettes, but you’ll also reduce your stress level and take care of another reason people smoke: stress relief. All it takes is a little bit of planning. If you know exactly what will fill up every minute of your day until bedtime (and beyond), then cigarettes won’t have a chance to sneak into your life. Here are some ideas: socialize with friends; hang out with family; exercise; go on a trip; listen to music; play video games; try a new hobby or sports activity; organize photos or other items in your home that need attention.

9) Don’t Give in Easily

It might be hard, but one of your best weapons in quitting smoking is staying strong and avoiding temptation. If you are trying to quit, it’s important that you don’t let yourself give in easily. Avoid going places where others will light up a cigarette and make an effort not to surround yourself with people who smoke—no matter how much you love them. The more removed you are from cigarettes, the easier it will be for you to resist going back into old habits. (It’s also worth noting that if one of your close friends or family members smokes, they can actually serve as great motivation when it comes time for a little support.)

10) Focus on the Negative Consequences

Yes, smoking makes you look cool, but it also comes with some major downsides. According to a study in Psychological Science , almost 50 percent of smokers have regrets about their habit and wish they could quit. That's not all: The study also found that smokers are more likely than nonsmokers to suffer from emphysema, heart disease, high blood pressure, stroke and cancer. Don't believe us?


The most effective way to quit smoking is cold turkey. But while it may not be easy, quitting smoking can save your life and will definitely improve your quality of life. Quitting smoking improves your health right away and reduces your risk of getting serious diseases such as lung cancer, emphysema, heart disease, diabetes and others. Quitting smoking is one of the best things you can do for yourself. Everyone can quit! To be successful when you quit, you need a plan that includes triggers or cravings in mind, specific goals with a timeline, distraction techniques and other strategies based on what works for you. Remember that even if you fail at first – don’t give up!

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