Have you tried to stop smoking without cutting back first, only to light up a day or even an hour later? Some experts will tell you that cold-turkey is THE way to quit smoking.
What do you do if you simply can't quit this way? You must pick a method to quit smoking that you like and can do successfully.
In all the ways you have used to stop smoking, did you try cutting back slowly? Reducing smoking slowly allows you to wean your body of nicotine's addictive effects.
Additionally you will take control of your addiction by smoking in a definitive manner.
Use the following steps to make a gradual stop smoking schedule for yourself: Step 1.
Estimate the number of cigarettes you typically smoke every day.
Step 2.
Decide the number of cigarettes you can take away from your daily allowance.
I suggest the number to use is 2 per day.
This number will be called the Daily Reduction Number.
Step 3.
Divide #1 by #2.
For example, if you smoke 30 cigarettes each day, divided by 2, you get the number 15.
This is the number of days you will need to reduce your smoking down to zero.
Step 4.
Take some paper and on the left-hand side write down the number of days you calculated in step 3 above.
For example, if your number of days was 20, write Day 20.
Just below that write Day 19, Day 18, Day 17, and so forth all the way down to Day 1.
Step 5.
From the bottom of the list (Day 1) write in the Daily Reduction Number from step 2 (in this example, 2).
On Day 2, add the Daily Reduction Number to the number on Day 1.
In this example, you would write 4 on Day 2.
On Day 3 you add the Daily Reduction Number to the result on Day 2.
Continue this process until you add up to the top of your list.
You are now that many days away from quitting smoking! After taking the steps above you are ready to begin cutting back, gradually.
Carry your "cessation plan" with you at all times.
You may want to attach it to your cigarette pack.
Begin the plan by smoking the number of cigarettes on the first date of your plan.
Whenever you smoke, put a check next to the day you are currently on.
When the number of marks equals the number of cigarettes allotted for that day, you are finished smoking for the day.
Take care not to smoke all your cigarettes early in the day.
Here's a tip that will greatly improve your chances of success by keeping you honest.
As with most anything worthwhile it requires some effort.
At the beginning of day, count out the day's allotment of cigarettes and put them in a pack or bag.
By visually keeping track of the number of cigarettes you have left for the day, you can better understand how to space out your cigarettes.
One more thing: if you reach the end of the day with cigarettes left over, don't add them to the next day's allocation of cigarettes.
Instead, pat yourself on the back for smoking less than you planned on.
Use the following formula to calculate your personalized quit smoking plan: (Typical Number of Cigarettes Smoked Daily) ____ / ____ (Daily Reduction Number) = ____ days(for example 40 cigarettes / 2 less cigarettes each day = 20 days) The plan as given above is but one variation of the weaning process.
If need be, alter the plan to match your own smoking habits, number of cigarettes smoked, number of days required to quit smoking, etc.
Quitting smoking gradually can be an easy way to end your smoking addiction.
By weaning yourself from the addiction of nicotine, and taking control of your habit, you make quitting much more reachable.
Start cutting back today!