10 Proven Step By Step Plan To Quit Smoking


Quit smoking is your duty! You have decided to quit smoking. Congrats! Your first day without nicotine can be difficult. Here’re teen steps that you can follow to handle quit day.

If you don’t want to read that article (you really should). you can quit smoking with a little help because more people are break the quitting resolution about a week or month, but small percentage of people transform their lives. If you’re nervous about quitting, this book will take you through the steps of quitting smoking step-by-step. You will learn how to get prepared, how to quit, and how to make sure that you don’t relapse. You will also learn tips & instructions that can help you to make quitting easier.

You’re undoubtedly at the point match where part of you wants to quit smoking, but part of you doesn’t. Perhaps you’re anxious about withdrawal, or scared that you’ll fail. Put those thoughts away for now. Concentrate on why you want to quit, and that will drive to succeed.

Bad news is smoking causes 84% of deaths from lung cancer and 83% of deaths from chronic and the good news about smoking is that it doesn’t matter how long you have smoked, or how much you’ve smoked. If you insist quit now, your body will start to repair itself automatically and will take care of you even after years of neglect and carelessness.

Nicotine Addiction

Nicotine is the drug contained in tobacco that addicts you to smoking. An average smoker gets about 200 hits of nicotine a day, and more than 70,000 hits per year. 10 puffs per cigarette, times 20 cigarettes a day gives you about 200 hits of nicotine a day. That’s why smoking is so addictive. Your brain continually waits for the next nicotine hit. Nicotine can be as addictive as other drugs, including alcohol, morphine and cocaine.  Nicotine is the quick acting drug more than heroin that injects into veins. If there are 10 puffs for you in a cigarette, you receive 10 doses of the drug with just one cigarette. More smokers think that withdrawal pangs are the hardest trauma they suffer when they insist to quit or are forced to stop smoking.

What Is Nicotine Withdrawal?

The drug nicotine, normally associated with tobacco, is what makes smoking addictive as i mentioned earlier. It can have an extensive range of effects on the brain, for example:

  • Anxiety & Depression
  • Headaches & Sore Throat
  • Reducing Appetite
  • Weight Gain & Irritability
  • Insomnia & Sweating

What are the symptoms of nicotine withdrawal?

The symptoms of nicotine withdrawal can begin within 30 minutes of your last time use of tobacco and will rely on your level of addiction. Factors such as how much tobacco you use on a daily basis and how long you used tobacco will impact the severity of your symptoms, because smoking increases the number of nicotine receptors in your brain. And even when you stop smoking, those receptors continue to expect more nicotine, and when they do not get nicotine, they start to adjust. Eventually that adjustment process is what causes withdrawal and cravings.

How long does nicotine withdrawal last?

Every time you smoke or inhale secondhand smoke from a cigarette, nicotine is absorbed into your bloodstream. How long nicotine stays in your system? Nicotine is out of your body 72 hours after you stop smoking. Nicotine withdrawal symptoms commonly reach their peak 2 to 3 days after you quit, and are gone within 1 to 3 months. Your brain takes at least 3 months after you quit smoking to return to normal state.

Any effective smoking cessation program has to take into account this long modification period. That’s why some doctors recommend to stop nicotine gradually and slowly with nicotine replacement therapy.

In summary, most smokers start to feel better after 1 week of quitting, and the symptoms are usually gone within 3 months.

From there, enzymes playing a vital role in your liver, they break most of the nicotine down to become cotinine. The amount of cotinine will be equivalent to the amount of nicotine you consumed. These elements are eventually removed through your kidneys as urine.

Step-By-Step Quit Smoking Plan

It is easy to stop smoking if you go about it in the right way. And before walk you through a step by step plan to quit smoking. I’ve to mention that every change you want to make in your life whether it is physically or mentally it takes a push, without something pushing you are not likely to change! You’ll find best practices, guidelines, truths and tips to help you successfully accomplish your goal. The basic steps of quitting are the following:

  • Use Relaxation Techniques
  • Make the Decision to Quit
  • Use Positive Thoughts
  • Understand Your High-Risk Times
  • Stock Up on Supplies
  • Pick a Quit Date
  • Let People Know
  • Remove Smoking Reminders
  • Your Quit Date and the First 2 Weeks
  • Maintenance and Coping Strategies

Step 1: Use Relaxation Techniques

Instead of having a cigarette use breathing exercises to reduce tension, relax, close your eyes and focus on the present; what you hear, smell, taste and feel. Breathe at ease and enjoy the present.

Step 2: Make the Decision to Quit

Decision is power; Discover your true reason for smoking –your health matters don’t hesitate- Searching out those little demons that drag you back to the need of smoking is crucial. Quitting is challenging. You can rise to the challenge, but it helps if you’ve your goals in mind. Review your mental list as you approach your quit date and dive deep into those roots will help you see beyond the need to smoke.

If you’ve tried to quit smoking before and failed, that’s fine don’t let that be an obstacle because success is going from failure to failure to failure without a loss of enthusiasm and still been exited to show up. Once you deplete the belief system of needing cigarettes, you are able to change you attitude about them. When you’ve a bad attitude about something, it always leads to disliking it.

The more times you urge yourself to quit smoking, the greater your chance of success. That’s the law of attraction. Maybe you were not ready and steady last time. Maybe you did not take the rights steps to win the challenge.

Step 3: Use Positive Thoughts

Use the power of positive thinking. Putting yourself down and trying to hold out using willpower alone isn’t effective coping techniques, if self-defeating thoughts start to creep in. Remind yourself that you’re a non-smoker, you don’t want to smoke anymore and you’ve respectable reasons to quit smoking.

Step 4: Understand Your High-Risk Times

Some people think that smoking is just a physical addiction to nicotine. NO! It is also a psychological addiction. It’s about you determining for yourself where do you wanna go. Ask yourself these questions. Why do you smoke? Is it a moment of concentration when you can be alone with your thoughts? Is it a break from your hectic day?

Anticipate your high-risk positions and plan for them. This will help you handle and deal with them better. Here’re some common triggers for smoking cravings:

  • Drinking coffee
  • Stressful situations
  • Finishing a meal
  • Driving your car
  • Social meeting & events

These’re some tactics for dealing with your triggers:

  • If you smoke with your morning coffee, try to have your first coffee at work where you can’t smoke.
  • If you smoke after meals, try to get up after a meal. Go for a walk or read a book, meditate, brush your teeth do something to remove negative thoughts.
  • Try to keep yourself busy as much as possible in the beginning. Too much unstructured time isn’t a good thing when it comes to smoking termination.
  • If you smoke while driving your car, try to take a different route. It will keep your mind concentrated with road, so that you won’t be on autopilot mode.

Step 5: Stock Up on Supplies

Most smokers know that smoking is an oral addiction. When you’ve an ability to quit smoking your brain will continue to crave the oral sensation of a cigarette. As part of your smoking termination plan, stock up on oral substitutes such as gum, raw vegetables, carrot sticks, hard candy, coffee stirrers, straws, etc…

If you’re planning to use some nicotine replacement, talk to your doctor at this point. Learn how to use them. Learn about potential side effects and what to look out for.

Step 6: Pick a Quit Date

A quit date is a personal promise. You have to commit. It’s important strategy because it prepares your mind subconsciously. Pick a date within the next month. It doesn’t have to be a special day.

Avoid a day when you know you will be busy, nervous, or have a special event that could be a trigger. Write down your quit date in a list, there is a power on that list, and look at it every day. Let your determination build as you get closer.

Step 7: Let People Know

Quitting is easier with support. Surround yourself with positive folks. Choose people who you think will be helpful. Tell them about your plan and what you willing to do and how they can help. Also tell them how they cannot help.

  • Friends can help distract you.
  • They can listen to you.
  • Sharing your struggles makes them lighter.
  • But explain that you want to keep your conversations light. Nothing serious that will add to your tension.

Step 8: Remove All Smoking Reminders

Smoking is like other addiction is triggered by places, people, and things. For other addictions, the objects that are triggers are commonly drug paraphernalia. In this circumstance the paraphernalia contain cigarettes, matches, ashtrays and lighters. Remove all of them. Do not keep anything that reminds you in smoking just in case. Freshen your atmosphere at home, work‚ and in your car. Even the smell of cigarettes is absolutely a trigger, especially in the beginning.

Step 9: The First 2 Weeks

The first two weeks are critical for your success it’s adapt or die. If you can get though the first 2 weeks your chance of success is much higher. Therefore it’s important to give yourself the best chance you can during these critical weeks.

The first 2 weeks are all about distractions, being good to yourself and keeping busy. Keep full of activity with fun do low stress activities and avoid high stress ones. That will help you do the work done trust me!

Stay Busy

  • Hang out with your friends. Get out of the boring house. Go for walks, mountain biking, or go to the nearest gym. Go to a movie and some popcorn with people you love. The best thing that you can do is to be good to yourself treat yourself well.
  • Keep your hands busy. Try to write or design something.
  • Call the people who have offered to help. Everyone understands how difficult this is. People will be happy that you’re doing it. Don’t try to do it alone.
  • Relax and breathe comfortably and deeply.

Avoid High Risk Situations

  • Do not hang out with negative folks, I mean smokers. No matter how kindly friendly, and supportive your smoking friends are, they’re still a high risk atmosphere for at least the first several weeks.
  • Don’t get afraid of saying, “NO NO NO thanks, I do not smoke anymore”.
  • Understand that you’ll come across high risk situations that you have not expected. If you find yourself triggered, get up and leave as quickly as possible.

Talk to Yourself

  • Try to develop indestructible mindset.
  • When you think about talking to yourself and keep yourself busy the cravings will pass. Because the most important conversation, is the one you’ve with yourself.
  • I reject to believe that smoking cigarettes is controlling me.
  • I chose to be great and quit smoking and be new version of me.

Step 10: Maintenance and Coping Strategies

Quit smoking overnight is hard! Plan to quit smoking one at a time, set monthly goals, daily goals, and hourly goals. Accept who you are right now and try to do your best till you find the lightning way. Do not think about quitting forever. That can be overwhelming.


You have to live in your own world and be good to yourself. This is probably the most important ways and strategy that you can use to quit smoking. It’s one of the most challenging things for anyone to do, specifically someone with an addiction.

The goal in life is putting yourself in a billboard and say this is how i used to be, take it or leave it. You have to accept yourself before you start the journey. Pursue new ways of rewarding yourself when you try to quit smoking the same way you pursued your addiction. You’re learning new thinking strategies that will be helpful in the rest of your life.

Don’t try to go on any kind of diets while quitting smoking. Too much deprivation is bound to backfire. Instead, try drinking more water, eating more fruits and vegetables.

Here is Easy Shrimp Avocado Salad With Tomatoes

Stress Management

  • Eat healthy and get plenty of rest. Excessive sugar lack of sleep and are known as triggers.
  • Use alternatives for oral cravings like gum, carrot sticks_ this reminds me of ….. Movie_ coffee stirrers, raw vegetables, straws, candy.
  • Pressure and stress is a big trigger for smoking, plan to meditate 10 minutes when you wake up in the morning.
  • Concentrate, relax and take a few slow deep breaths. Inhale through your nose, relax and exhale through your mouth. Repeat it and then see how you feel.


  • Think of the benefits to your health, lungs, finances, savings, and family.
  • Always remember your reasons for quitting smoking.
  • Refuse to let your addiction beat you.
  • See yourself as a non-smoker. You’re freeing yourself from the control of damn cigarettes. Remember that a f***ing cigarette is controlling your own life.

Celebrate Your Victories

Do not focus on your struggles and pay no attention to your successes. You maybe tend to ban the positives and focus on the negatives, which is bad. But don’t undervalue how far you’ve come. Reinforce your victories celebrate the highs and appreciate the lows.

  • Plan to buy yourself a reward once a week. Or save the money for something bigger like a travel to visit new countries, new culture and new vision.
  • Rewards do not have to be financial. You might plan to get together with your friends or family and do something. Maybe bikes riding, swimming, playing football or even visit other state or cities on your country hitchhiking, which cost nothing.

If you are ready to quit smoking addiction that is consuming your life here are some programs that help dozens of people to get rid of this bad habit that kills millions of people every year.

If you’re ready to quit smoking addiction that is consuming your life, it’s hard to quit smoking if you’re acting alone. Here are some programs 1) Smoke Free In One Hour 2) quit smoking magic  they help dozens of people to get rid of this bad habit that kills millions of people every year.

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