5 Steps in Setting a Quit Smoking Plan

by Dr Antonio Howell, MD

in quit smoking

The 3 Week Diet

Every year there are numerous smokers who decide to quit smoking. But unfortunately most of these people will go back to smoking, some within months, weeks or days. Thus, you need to know why they intend to start again and how relapse can be avoided. At times, people quit smoking before they are prepared. Maybe they do this to make their doctor, friend or partner proud. However, this is always fated for failure. There is no wrong or right way of quitting smoking, but one of the best steps that can improve your chances of success is to set a quit smoking plan.

Here are some ways to undertake as you brace yourself to quit:


1. Keep a smoking diary. Writing in a diary provides you a healthier strategy of working out stress, anxiety and depression. This technique is not just effective but it is for free. Writing your quitting efforts will greatly help as you make a source of direction.


2 Learn from your smoking habits. Minimize the cigarettes that you don’t sense a strong want to smoke. Remove your two slightest required cigarettes every day. Take lesser puffs every time you smoke, one strategy to achieve this is to smoke every cigarette partially. If you feel like smoking, you can just divert your attention by chewing a gum.


3. Learn from your past attempt/s. When you have already tried to quit in the past, it is advisable to evaluate what happened. Learn your personal smoking triggers and then prevent them.

4. Find a quit smoking buddy to help you. Doing things with your friend that don’t focus on smoking or quitting can be useful, distractions such as working out, watching a movie or going on walks will help you and your friend to divert your smoking habit.

5. Set a quit date. Choosing a quit date is an essential step. Select a particular day within the following month as your quit smoking day. Choosing a date too distant in the future enables you to have time to change or rationalize your mind. However, do provide yourself enough time to get ready with a plan. If you pick a date, mark it in your planner and then make a personal, strong commitment to quit smoking on that specified day. You should also select a quit plan. Usually, there are two major approaches called as gradual withdrawal and cold turkey.

Gradual withdrawal entails minimizing the number of cigarettes smoked daily. For instance, you may decide to smoke just a certain times daily or you can minimize cigarettes smoked after meals. In addition, you can cut down the number of cigarettes every day until your quit day. On the other hand, cold turkey means quitting totally and unexpectedly. You can either smoke lesser cigarettes for one or two weeks before your quit day or smoke as often until your quit day and then quit all at once, to quit cold turkey. Bear in mind. These easy strategies on quitting smoking can only help you when you yourself are prepared to quit.


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