7 Steps To Smoke Free

Smoking is bad for your health, we already know this so I’ve got no intention of writing yet another post preaching about the damaging effects of smoking. Instead let’s look at 7 tips to help you kick the habit:

Ashtray Lung - Cigarettes Cause Lung Cancer

#1: Being Ready To Quit

Deciding to give up smoking is the first step but it is not quite as simple as it sounds. To give yourself the best chance of success you need to be in the right frame of mind.

That is you are 100% ready and determined to quit without any shadow of doubt in your mind. You might also have many different reasons for wanting to quit. You may have found you simply can’t afford the habit anymore and want to save some money, you may be concerned about your health, or you may be doing it for the sake of your children.

Whatever your reasons, these are the driving force which you need to be constantly reminded of when cravings become difficult to manage and you feel like turning to cigarettes again.

 #2: Making A Plan

It may help to set yourself targets on a schedule so that you have something to aim for. Not many people can just say “I want to quit!” Many people claim it was easier to quit smoking gradually and sensibly cut down so that your cravings and withdrawals are easier to manage.

Setting yourself targets such as reducing your daily cigarettes by one each week for example can help lessen the cravings.

#3: Watch Your Weak Spots

Be mindful of events and occasions where your cravings are the strongest. You may find that social events or after a meal is where you tend to want to smoke more. In this case, especially in the early stages of quitting, you might want to avoid situations where you will be expected or feel you need to smoke or at the very least have a nicotine replacement product with you.

#4: Replacing The Habit

Smoking isn’t just a physical addiction. The regular habit also takes hold of you mentally so you should try to replace the habit with something new in your life. Take up sports or a new class or join the gym and fill your life with something else.

Personally I used to have a coffee and go and stand outside to drink it so my mind still had the habit of taking a break periodically, just like I did when I used to smoke.

#5: Medical & Replacement Products

You’re not expected to do it alone. Nicotine replacement solutions such as the nicotine gum, electronic cigarettes and patches can help you. Even president Obama, who openly talks about his battle with smoking, was recently snapped with what appeared to be a nicotine gum packet on his desk.

Just be careful as to which product you use though. There has been a lot of controversy over the prescription drug Champix with some people claiming severe side effects and one lady even claiming it gave her epilepsy.

#6: Support Groups

You might want to join support groups if you have nobody close to you to lean on. It can really help to have a support network around you at this time so seek support and encouragement from your friends and family or one of the many stop smoking groups. This can give you motivation.

 #7: Treat Yourself

If you have reached a milestone such as a date or a target, then reward yourself – you will no doubt have some spare cash, especially if you have been saving what you would normally spend on cigarettes. Buy yourself something nice or have a day out somewhere or even a weekend away (smoking is expensive – you will be surprised how the savings mount up!).

You should be very pleased with yourself! Don’t give up!



Scott Linken is a former smoker who kicked the habit then hit the gym and qualified as a personal trainer. He now has over 10 years experience in the health and fitness industry and makes online publications to help people improve their lives. "An electronic cigarette with Marlboro e-liquid can be a better alternative to smoking and a step in the right direction"

3 thoughts on “7 Steps To Smoke Free

  • August 22, 2011 at 7:01 am

    I know that I have it whipped!!!! I’m on a journey of self improvement to help me over come depression. I have lost weight while using these and stopped drink way too much soda and gotten off coffee, and exercise 45 minutes to an hour 5 days a week! Best thing I have every done for myself was stop smoking!!! I look ten years younger per my friends and family!

  • August 22, 2011 at 1:16 am

    Well done Liz! If you’ve done 3 months then you are through the hardest part. Congratulations!

  • August 19, 2011 at 7:40 pm

    It took me 30 years but I used the electronic cigarette to do it. I love them. I bought one and started using it in the hope of cutting back as I was a 2 pack a day smoker. I never smoked another cigarette. You don’t have to go outside,they don’t stink, and no mess. I have tried every single thing on the market to stop smoking before. Never give up and try everything. I joined a group online and told them everyday how I was doing and how much money I saved. it’s been 3 months today. that means i’ve saved about 900 dollars by quitting. I look better and feel amazing already.


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