1. Before you stop, start a journal.

Make a note every time you smoke, when, what you were doing, who you were with, how you were feeling, how much you enjoyed it, how much you needed it and how it made you feel.

Reviewing your journal will help you recognize situations when it will be hardest not to smoke. Devise a plan to conquer these moments such as writing a list of the reasons why you want to stop i.e. My children are important to me therefore I must quit smoking so we will have more time to share. Review the reasons every morning.

Back to Top

2. Set a quit date

This date should not exceed one week, which is plenty of time for you to identify your moments of weakness. You should use your journal to document this date and stick to it.

Back to Top

3. Do not set yourself up for failure

We are creatures of habit therefore it is important to avoid all places that you typically smoke or buy smokes. A friend or salesperson may unintentionally offer you your favorite brand, which may cause you to relapse. If you always have a smoke in the morning with coffee, switch to fruit juice instead. Likewise, substitute alcohol for a refreshing green tea or another healthy beverage. The years added to your life will be well worth the sacrifice! Bottom line—break your routine!

Back to Top

4. Start fresh

Remove all of the smoking paraphernalia out of your home and car. This includes ashtrays, lighters, pipes etc. Make it inconvenient to smoke.

Get your teeth cleaned and start using whitening toothpaste and mouthwash. Your improved hygiene can be an incentive not to smoke. Remember kissing a smoker is like licking an ashtray—yuck!

By the way, now is a great time to remove the inevitable funk left behind from smoking. If you take the time to scrub and paint your walls you will be less likely to start smoking again. Don't forget the car!

Back to Top

5. Recognize the challenge

Fighting the urge to smoke can be difficult but in reality cravings only last a couple of minutes. Unfortunately, many people think the cravings will never stop and they give up at the first urge. Remember that cravings get weaker after four or five days—Don't give up! During times of weakness it is important to review your journal and think about your progress. Do you want to start over, if not hold on, "This Too Shall Pass!"

Back to Top

6. Volunteer on the cancer ward at a hospital

If you are serious about living then take the time to see the damaging effects of smoking first hand. Although all cancers are not caused by smoking, statistics show that many of the cancer patient's are ill due to smoking related causes. Take the challenge! You'll likely never smoke again and you can lend a helping hand while you are there. Document your experience in the journal.

Back to Top

7. Think positive

Purchase inspirational books and audio materials to stay encouraged. There are many great products on the market that can keep you in a positive and healthy mindset. Even the greatest athletes in the world need a pep talk! Why not invest in yourself today? (http://www.mindperk.com/312.html)

Back to Top

8. Pick up a new hobby or start a business

Find a hobby that makes smoking difficult, such as roller skating, sewing or swimming. Start a business over the internet. You'll find there are other benefits from quitting smoking and the stimulation and enjoyment of doing something new and interesting will help keep your mind fixed on healthy thoughts. CLICK HERE TO LEARN MORE...

Back to Top

9. Calculate the cost of smoking

Take the money you would have spent on smokes and place it in a jar. Add up the money each week and continue saving until you have enough to open a money market account. Document the savings in your journal. The compound interest alone will be worth the sacrifice!

10. Celebrate

Take the time to celebrate your achievement. Go to a game, plan a trip or do something special for your accomplishment. It can be on your one year anniversary or sooner. Nevertheless, make sure you document the date in your journal and review it often.