10 Tips for Quitting Smoking

Executive summary about 10 Tips for Quitting Smoking  by Leo Babauta.

I recently celebrated my one-year anniversary of quitting smoking. Well, of finally quitting … like most smokers, I had tried to quit many times and failed. But this quit stuck, and I’d like to share the top 10 things that made this quit successful when the others failed.

1. Commit Thyself Fully. In the quits that failed, I was only half into it. I told family and friends I was quitting. I went online and joined a quit forum. I had rewards.

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2. Make a Plan. Plan it out. Have a system of rewards, a support system, a person to call if you’re in trouble. Print it out. If you wait until you get the urge to figure out what you’re going to do, you’ve already lost. You have to be ready when those urges come.

3. Know Your Motivation. When the urge comes, your mind will rationalize. Have a very good reason or reasons for quitting. Tell yourself, before the urges come, that you will not smoke a single puff, ever again.

10 Tips for Quitting Smoking

4. Not One Puff, Ever (N.O.P.E.). One puff leads to a second, and a third, and soon you’re not quitting, you’re smoking. DO NOT TAKE A SINGLE PUFF!

5. Join a Forum. Best rule: Post Before You Smoke. If you set this rule and stick to it, you will make it through your urge.

6. Reward Yourself. Set up a plan for your rewards. Celebrate your every success!

7. Delay. If you have an urge, wait. Drink water. Post on your smoking cessation forum. Exercise. DO WHATEVER IT TAKES, BUT DELAY, DELAY, DELAY. Take it one urge at a time, and you can do it.

8. Replace Negative Habits with Positive Ones. Deep breathing, self massage of my neck and shoulders, and exercise have worked wonders for me. Running has been my best positive habit, altho I have a few others that replaced smoking.

10 Tips for Quitting Smoking

9. Make it Through Hell Week, then Heck Week, and You’re Golden. The hardest part of quitting is the first two days. Which is why it’s called Hell Week. I just had to deal with an occasional strong urge, but the rest of the urges were light, and I felt confident I could make it through anything.

10. If You Fall, Get Up. And Learn From Your Mistakes. Yes, we all fail. I failed numerous times before succeeding. Figure out what your obstacles to success are, and plan to overcome them in your next quit.

BONUS TIP #11: THINK POSITIVE. If you have a positive, can-do attitude, as corny as it may sound, you will succeed. It works. You CAN make it through the urge, 10 Tips for Quitting Smoking.