1. Believe in yourself. Believe that you can quit. Think of the most difficult things you have done and realize that you have the willpower and determination to quit smoking. Everything depends on you.
2. After reading this list, sit down and write your own, changed in accordance with your personality traits and characteristics. Create your own plan on how to quit smoking.
3. Write the reasons of quitting smoking on paper (the advantages of living without smoking): to live longer, to feel better, for my family, to save money, smell better, easier to find a pair, etc. You know what is wrong with smoking and that you will quit it. Write down everything on paper and read every day.
4. Ask your family and friends to support you in your decision to quit. Ask them about their full support and tolerance. Let them know that you will probably be irritable.
5. Assign an expiry date of smoking. Decide when you part with cigarettes forever. Write this date. Plan it. Prepare your brain to “the first day of your new life.” You can even hold a small ceremony.
6. Talk to your doctor about quitting smoking. Support and guidance received from the doctor are the proven way to improve your chances for success.
7. Start doing exercises. Sport is incompatible with smoking. Exercises relieve stress and help your body to recover from the damage caused by cigarettes. If necessary, start slowly, with a walk once or twice a day. Bring it up to 30-40 minutes of exercises 3 or 4 times a week. Consult your doctor before you begin any exercises.
8. Do deep breathing exercises every day for 3-5 minutes. Inhale through your nose slowly, hold your breath for a few seconds, and exhale through your mouth slowly. Try to do breathing exercises with closed eyes and go to the point number 9.
9. Clearly imagine how you will cease to be a smoker. During the breathing exercises p.8 you can close your eyes and imagine yourself as a non-smoker. You should see yourself enjoying the exercises in p.7. Imagine you are refusing to have a cigarette. See how you throw all your cigarettes away, and get a gold medal. Develop your own creative imagination. “Visualization” will work.
10. Reduce the number of cigarettes gradually (if you reduce the number of cigarettes, be sure to assign a day of the final refusal from smoking). Methods of gradual refusal of smoking include: planning of the number of smoked cigarettes per day before the end of smoking, reducing the number of smoked cigarettes every day, buying cigarettes no more than one pack, changing the brand and the process of smoking will not be pleasant. Give your cigarettes to someone else, so that you will ask it, when you want to smoke.
11. Try to quit smoking once and for all. Many smokers have received evidence that the only way to give up cigarettes is to quit abruptly and completely, without any attempts to reduce the number of smoked cigarettes. Nevertheless, find the method that will be most suitable for you: drop gradually or immediately. If one method does not work, try another one.
12. Find a partner, another smoker, who also wants to quit smoking. Cheer up and help each other, turn to a friend, when you feel that cannot stand it.
13. Brush your teeth thoroughly. Pay attention to the improving condition and how they turn white. Imagine and enjoy the thought of how they will look like in a month, or year.
14. As you quit smoking, plan to celebrate the date of your quitting smoking. In 2 weeks go to the cinema. In one month go to a good restaurant or a café (have a sit in the non-smoking zone). In 3 months spend weekends in your favorite place. On 6 months buy some serious thing. In 1 year arrange a party. Invite your family and friends on the “birthday” of the person who has a chance to live a long and healthy life.
15. Drink plenty of water. Water is good in any case and most people do not drink it in sufficient amount. The water will “washout” nicotine and other chemistry from the body, moreover, it will help to satisfy the “mouth requests”.
16. Realize at what time you have a desire to smoke, for example, during stress, after eating, during arrival at work, etc. Try to avoid these situations, but if this is impossible, find the other methods of behavior.
17. Find something that you can hold in your hand and mouth to replace those cigarettes. Try using a straw to drink, you can also try cigarette substitute, so called “EZ Quit”.
18. Write an inspired song or verse about “I quit smoking” and what it means for you. Read it every day.
19. Carry a photo of your family or someone who you care about. Write on a sheet of paper: “I quit for myself and for you” and attach it to the photo. When you have a desire to smoke, look at the picture and read the inscription.
20. Whenever you have a desire to smoke, write down your feelings or whatever you have in mind. Always carry this list.

Quit smoking: