Set the Date

Quitting smoking is a difficult experience, so you should plan carefully. Most smokers have tried to quit at least once, so more than likely you have an idea of what to expect. When you are planning to stop smoking, pick a date to be your first cigarette-free day. If you smoke more often at work than at home, make your first day smoke free at the beginning of a vacation or at least on a Friday night so that you can get as much of the first 72 hours as possible (the most difficult period) out of the way before returning to work.

As you get closer to your quit smoking day, smoke less every day. You can do this by delaying your first cigarette by an hour every day, or reducing the number of cigarettes you smoke by one every day. At the very least, try switching to a brand of cigarette you dislike or a reduced tar and nicotine cigarette. Keep in mind that “Light” brand cigarettes (e.g. Marlboro Lights or Camel Lights) have been shown by the Surgeon General to have the same or a higher amount of nicotine as normal cigarettes and only a slightly reduced amount of tar. “Ultra” brand cigarettes do have reduced tar and nicotine, though this does not make them a safer cigarette.

Announce Your Plan to Quit

Tell your friends and family about your plan to quit smoking. Use them as a support group to help you through the difficulties of stopping smoking. This will also serve as motivation for you when you feel like smoking again, since you have told your closest friends that you are going to quit. Don’t be afraid to ask your friends and family to help you with small tasks and favors, especially in the first week after you quit, when your anxiety level is the highest and you should be focusing on relaxing rather than feeling overwhelmed by daily life.

Plan for Triggers

Inevitably, you are going to feel strong desires to smoke a cigarette. Before your quit smoking day, write down the activities or situations that normally cause you to smoke. Most people associate smoking with eating, coffee breaks, or drinking alcohol. If you analyze your smoking habits, you will be surprised at how many patterns emerge. Make sure you understand these patterns and then try to avoid things that will trigger a smoking urge. Avoid caffeine and alcohol, and try to take time off work to avoid the cigarette break cycle.

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Throw Out the Tobacco

The night before your quit smoking day, get rid of all evidence of cigarette smoking in your life. Throw out all remaining cigarettes and lighters. Remove ashtrays. Clean your house and clothing so that even the smell of cigarettes is absent from your quit smoking day. Also get rid of any other smoking paraphernalia you may have, like a cigarette case, merchandise you got from turning in pack UPCs, etc.

Get Help If You Need It

If you find yourself slipping on your quit smoking day, don’t be afraid to get help. Call a friend or relative and talk out your feelings and cravings. Talking can go a long way. 1-800-QUITNOW and 1-877-44U-QUIT can also provide resources and counseling to help you through the toughest part of quitting smoking. Many states also have their own helplines. The bottom line is that there is always someone there ready to help, whether it is a friend or the operator of a helpline, so don’t be afraid to utilize that support.