Fitness Habit

How To Quit Smoking Once And For All With These 13 Steps

If you’ve stumbled upon this page, you’re probably looking to learn how to quit smoking. Did you know that smoking is the no.1 preventable cause of death in the world? It kills more people annually than AIDS, Heroin, Cocaine, Alcohol, Car Accidents, Fires and Murders COMBINED!

When I was in high school I took puffs on numerous occasions when I was offered by friends. The ability of bonding easily with another person holding a cigarette was interesting. However, I discovered that smoking contains more cons than pros. I also understood the fact that no one in this world can stop me if I chose to continue smoking. It’s the same that no one in this world could stop you if you chose to value your body and stop.

  1. Decide To Quit Smoking
  2. stop sign over yellow background

    Like I have said before, no one in this world can stop you if you WANT to continue. Words like ‘I can stop’ or ‘I will try my best to..’ are all hogwash. Anything containing ‘will’, ‘can’, ‘try’ is a sign of a plan waiting to fail. Ask anyone that you may come across who has successfully stopped smoking. They did it because they ‘WANT’ to not because they ‘can’ or ‘will try’. The remaining tips on how to quit smoking below will only work when a true, genuine decision is made. You will lose friends. You will quit drinking. You will start a new life. You must lose all your excuses before you can find results.

  3. Banish
  4. quit smoking break cigarette habit

    The first thing to do when a decision is made to stop smoking is to THROW AWAY all your cigarettes and matches. Give your lighters and ashtrays to your favorite pub. Tell the person who has been serving you at the pub, ‘thank you’ and leave. Out of sight, out of mind.

  5. Clean Up
  6. cleaning counter top

    Make things clean and fresh at work, in your car, and at home. Clean the curtains, seats, carpets and clothes. Shampoo your car. Buy yourself something fresh like potpourri and leave it around somewhere. You will enjoy the scent as your sense of smell returns.

  7. Whiter Teeth When You Quit Smoking
  8. smiling beautiful girl

    Go to a dentist to clean your teeth to get rid of smoking stains. Level up your confidence when you notice how great they look. When you quit smoking, your teeth will stay as stainless as a non-smoker.

  9. Craving
  10. hands reaching out

    Breaking with nicotine can be hellish. The initial period when you quit smoking will probably be the worst 2 weeks of your life. Remember that for every successful time your resist, you become stronger.

    car glove box

    Some smokers save one pack of cigarettes. They do it ‘just in case’. Or even just to prove they have the willpower not to smoke. Don’t! Saving one pack just makes it easier to start smoking again. It will take 3 months before all the toxins leave your body after quitting smoking.

    vegetable sticks

    Buy things you can chew on like carrot sticks, celery, sugarless gum, nuts, raisins. Keep your fridge and pantry well stocked with healthy snacks. In the beginning it’s hard but in time, you will get used to the taste.

    mint plant in a pot

    When desperate try chewing on REAL mint leaves to pacify that menthol craving. Plant four to five pots of mint at home and harvest the leaves when ready. Peppermint, spearmint, and all the other common mint varieties are very easy to plant and grow in a wide range of climates. In fact, you should consider planting these other medicinal plants.

  11. Identify Smoking ‘Triggers’
  12. black and white portrait of a girl

    Here are 15 common triggers identified. Add your own to the list.

    • Feeling stressed
    • Feeling down
    • Talking on the phone
    • Drinking liquor, like wine or beer
    • Watching TV
    • Driving your car
    • Finishing a meal
    • Playing cards
    • Taking a work break
    • Being with other smokers
    • Drinking coffee
    • Seeing someone else smoke
    • Cooling off after a fight
    • Feeling lonely
    • After having sex

  13. Deal With The Smoking Triggers
  14. illustration of smoke coming off the brain

    Stay strong and be smart about it. Tell yourself that it’s just your brain begging for its little neuron ends to be satisfied by the level of nicotine they were used to before. So, it’s actually important that you do not set yourself up for a smoking relapse. Stay on guard and be prepared for cravings when they come. It is when you get caught off guard that you are vulnerable.


    Plan for how to deal with the urge to smoke before it hits. Replace the moment with a new habit. For example, after meals introduce a healthy mouth plus hands occupying habit. Like brushing your teeth.

    hot cup of tea

    If you have one with coffee, switch to herb tea. You quit caffeine at the same time while you’re at it.

    hands holding smartphone

    Instead of reading the paper and having a smoke, watch the news. Or read online. The idea is to form a new habit, one that does not involve cigarettes.

    best motivational books

    During breaks, read a book instead. An exciting one that catches your interest each time you read. If you are interested in bettering yourself, try any of these classics.

    family singing in car

    Rush hour traffic gets you pissed? Make sure you have prepared loads of mp3s of music that you really like and fill up your ashtray with cinnamon sticks. The slight biting flavor of cinnamon helps get rid of the smoke craving.

    cigarette and alcohol

    You need to also cut down on your alcohol and eventually stop drinking. Don’t be foolish and drink a sip for that sip will lead to a bottle and eventually a cigarette. Any smoker who drinks know that booze and cigarettes go together like salt and pepper.

    funny no smoking sign

    Identify places where smoking is prohibited inside and hang out there more often. Try occupying yourself with healthy snacks like nuts at social gatherings.

    girls' night out

    If you have to, identify and grow into healthier social circles. The reason being that the ones in the smoking circle will most likely sabotage your resolve to quit smoking.

    woman breathing with her eyes closed

    When an urge comes, don’t tense up. Remember how deep you breathed when you smoke a cigarette? Yes, breathing slowly, deeply helps as it gets oxygen back into your system and relaxes you. If you have to, take a couple of really, really deep ones until you feel a little light-headed from the oxygen. Then it starts to fade away.

  15. Tobacco Alternatives Are Just As Bad
  16. shelf full of tobacco products

    There are many forms of tobacco on the market, and people often think some forms are safe and donโ€™t cause health problems. This isnโ€™t true. There is no safe form of tobacco. Read more here.

  17. Cry
  18. sad girl

    Crying is a form of great release. There will be days when everything will seem fine when all of a sudden you’d cry uncontrollably for no apparent reason. Don’t be afraid as crying is all part of quitting cigarettes. You are trying to cope mentally with a great loss, just like grieving the loss of a loved one. Smoking is a big part of your life and to some, even bigger than their spouse or child. It’s natural to go through a ‘mourning period’, and any little thing may just trigger off a waterfall of tears. 😭

  19. Exercise
  20. running sunrise sunset

    Begin an exercise program. Firstly, it is a healthy lifestyle change which benefits you physically. Moreover, it keeps your basal metabolic rate up which is something like what nicotine does to you. Secondly, it helps keep your mind off smoking which benefits you psychologically. 🏃

  21. Tell Someone You’re Quitting Smoking
  22. bff girls

    Quitting smoking is easier with the support of others. Tell your best friend, boyfriend or girlfriend, husband or wife, that you plan to quit. Tell them how a token of appreciation like a flower at the end of each week to celebrate every small milestone helps. You see, knowing that people whom you love want you to quit as much as you do is a POWERFUL weapon that adds strength to your resolve.

  23. Time
  24. timepiece

    You’ll realize when you begin to just plain feel better the longer you are without tobacco use. Everyone will experience withdrawals in the first 2 weeks. Withdrawal is the discomfort of giving up nicotine. It is actually the body’s way of telling you ‘Hey buddy. I wanna be smoke free. Continue passing this training and I will promise you more stamina when you perform in bed’. In 3 months time, these feelings will go away as that is the time when your body is or almost nicotine free.

  25. Reward Yourself
  26. jar for traveling

    For everyday you successfully stop, put the exact amount you would spend in a money jar. Here’s an example of how much an average joe would have saved:

    After You’ve saved
    1 day $5
    1 week $35
    1 month $150
    1 year $1,820
    10 years $18,200
    20 years $36,400

Smoking is only 1 of 14 addictions plaguing the world today. Read more about the other 13 here.

One reply on “How To Quit Smoking Once And For All With These 13 Steps”

Yeah, there are lots of things to accomplished upon quitting smoke. And I think the best way to do this is to take everything step by step. For sure you’ll win it. Great post BTW!๐Ÿ‘๐Ÿ‘๐Ÿ‘

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