10 Steps to Help You Quit Smoking When You Don’t Want to

by Dr Antonio Howell, MD

in quit smoking

The 3 Week Diet

Closeup of man trying to quit smokingIf you’re quitting because you’re friends or family are pressuring you, and you really don’t want to – better not do it. Chances are, even if you manage to quit, you’ll find yourself aggressively looking for excuses to blame them so you can start smoking again. That’s how addiction works. But there are effective ways to quit smoking when you don’t want to, minus the relapse. Feel free to follow these 10 simple steps.

Reflect. Try figuring out whether you have the will to get through. If you’re will is weak and have a strong addictive personality, better work on that aspect of yourself first.

Set your quitting date and let people know. Finally when you decide that you can no longer stand the guilt, set your quitting date and tell your friends and family that you’re quitting. You may want to ask for their support. You’ll achieve your goals in due time and with patience.

Prepare yourself. You’ll only succeed if you’re mentally, psychologically, and physically ready.

Slowly carve your habit. Reduce your cigarette consumption. If you smoke 4 or more cigarettes a day, try to cut it to 3 sticks a day, until you you no longer crave for it.


Aim for a 3-Day tobacco break. Try to abstain from smoking for 3 days. This will help you wean your craving to smoke. After 3 days you should have already lost the urge to smoke.

Keep yourself busy on the first day. Throw anything that will remind you of smoking. This includes your lighter, ashtray, and cigarette. Also, keep a pack of gum and/or a bottle of water handy. Remember, this is only the beginning, the days, weeks, and months to come will be harder.

Make your efforts known to your friends. Tell your friends about your progress. Their praise and encouragement will greatly boost your effort.

Avoid social gatherings on your first month. It is during this time that your decision not to smoke is crucial. It is when your withdrawal symptoms are at peak. Social drinking and smoking may trigger a relapse. You don’t want it. All your efforts might end in the drain. Avoid anything that could trigger you to smoke again.


Repress any thoughts of lighting ‘just one’ cigarette. After your first month or maybe for the duration of your quitting cessation program, you’ll think of how nice it is to light just one cigarette after a sumptuous meal or while having a cup of coffee, but these thoughts are easy to suppress. Think of your life without cigarettes, it will be much healthier and more enjoyable, plus you don’t have to be constantly nagged to stop smoking.

Reward your effort. Motivate yourself with rewards. It will keep your thoughts busy and divert your cravings. For instance, treat yourself with a full body massage after going for a week without cigarettes, or a trip abroad after completing your smoking cessation program. Looking forward to something would at least fuel your desire to quit smoking, and let time pass without thinking too much of the difficulties of quitting.



Previous post:

Next post:

Click here to subscribe to my mailing list