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How I Quit Smoking Cigarettes: My How To Stop Smoking Plan

Updated on September 8, 2014

Kick the Habit --> You Can Do It!

It is often said that smokers never really quit; we just stop smoking cigarettes for extended periods of time. There are many smoking cessation programs and aids available aimed at helping us to quit, and each has their own merits along with potential drawbacks - especially the programs that rely on drugs or gimmicks.

The most important element for success is your desire to stop, and to never start smoking again.

For most smokers, quitting cold turkey is extremely difficult. Instead, try forming a strategy with a plan for reducing the number cigarettes that you smoke in a day, in a week week and in a month. Every day you go without a cigarette, or at least reducing your daily intake of cigarettes, is a positive step towards breaking the dependency on cigarettes and kicking the habit for good. Make this your plan to stop smoking. It worked for me.

You can do it too!

The Stop Smoking Plan: Phase One

Preparing to Give Up Cigarettes

Pick A Date

For many of us, just the thought of quitting raises anxiety and begins the search for excuses.

To begin the process, truly decide to stop smoking and pick a date in the near future -- a day within the next two weeks is best to keep you focused.

Under this strategy, "The Stop Smoking Plan" date is not your last day to smoke, but rather it is the first day of your plan to break the habit.

Set A Quota

Smoking is an acquired habit, and lighting up is often tied to the day's many small rituals: with the first cup of coffee in the morning, when starting up the car, after every meal or with the evening cocktail.

Evaluate your day, and pick five or six times which are the most demanding of your cigarette habit. The night before the Begin to Quit date, count out the allotted number of cigarettes and plan on sticking to your new smoking schedule.

Having scheduled smoke times reduces the anxiety associated with quitting smoking, provides a set time for the next smoke and builds up your confidence for increasing the time between smokes, and further reducing the numbers of cigarettes consumed on a daily basis.

Reducing Your Daily Intake Of Cigarette Is A Positive Step Towards Kicking The Habit

Enlist Support

Tell your family and friends of your plan to decrease your daily cigarette intake.

Your friends and family are the best support infrastructure to help you to stick with your plan to reduce the daily number of cigarette until you reach the ultimate goal of kicking the habit completely.

Measure Your Success

Keep track of how many days you successfully maintain your quota.

Some days will harder than others, but do not get discouraged. Keep focused and determined on your Stop Smoking Plan and your goal to quit.

After a few days to a few weeks, it will be much easier to stick to your daily quota of smokes and stay on track towards kicking the habit.

Phase Two

Cut Your Cigarette Quota In Half

Reduce Your Quota

Count out half of the cigarettes that you smoked the day before, and this is your new daily quota. Schedule these smokes throughout the day and tie them to a few times during your daily routine.

Stop carrying packs of cigarettes in your pocket or purse. Leave the daily quota in convenient place, and only take the allotted number of cigarettes with you.

Remove all of the smoker reminders from your home and car by removing ash trays and lighters. Though the time between cigarettes increases, the established mindset and increased determination to stop will help to bridge the gap between cigarettes

The strategy is working! You are succeeding!

Phase Three

Reduce to One Cigarette Per Day

Find A Smoking Ally

After successfully reducing your intake to just a few cigarettes a day, the next step in the plan is to pick one key time per day for a smoke.

Leveraging a friendship with a fellow smoker is a keystone for your plan to reduce your habit down to just one cigarette a day.When you cut down to one smoke a day, this ally can be the source for your daily cigarette.

For many smokers, the smoke-free workplace forces us into designated areas to pursue our habit, creating an environment where friendships and alliances are forged, and may offer a good candidate for your cigarette ally. A smoker who has run out of cigarettes usually can find a friend or coworker with an extra to lend. Offer to buy a daily cup of coffee or tea in exchange for your daily cigarette quota.

This allows you to....

Stop Buying Cigarettes

Period. Do not buy another pack.

After a while, the physical and psychological need for the daily quota of one cigarette will diminish.

Recognize that the desire to smoke will remain for weeks, months or even years -- it is part of the nicotine addiction and the cigarette habit.

But with a lot of self discipline and by keeping to a Stop Smoking Plan, it is very possible to quit once and for all.

Do You Think That You Can Stop Smoking?

Before reading any further, please take this short poll.

Do You Think That You Can Stop Smoking?

See results

Kick The Habit. You Can Do It!

A Little Electronic Helper

The QuitKey Cessation Computer is your key to a smoke-free life. This handheld computer creates a personalized gradual reduction program to help you kick cigarettes once and for all..

LifeSign QuitKey Smoking Cessation Computer
LifeSign QuitKey Smoking Cessation Computer

Developed and proven effective with studies funded with grants from the United States National Institute of Health, the QuitKey has improved algorithms that make it easier than before to kick the habit.


Nicorette Coated Gum

Use this effective nicotine gum to on a regular schedule to prevent cravings throughout the dayProvides nicotine to your system as a temporary aid to help you quit by reducing nicotine withdrawal symptoms.

Nicorette Nicotine Gum Fresh Mint 4 milligram Stop Smoking Aid 100 count
Nicorette Nicotine Gum Fresh Mint 4 milligram Stop Smoking Aid 100 count

Includes free access to Committed Quitters, an online resource that can give you an individualized plan for success


Good Luck with Your Plan to Stop Smoking

Just in case you need a little more help...

X-Halers Smokeless CigaretteSmokeless Cessation is a Nicotine-free, all natural program that comes with a new scientifically designed smokeless plastic non-nicotine cigarette which is used in place of real tobacco cigarettes. THIS IS NOT AN E or ELECTRONIC CIGARETTE!.

Tell Us About Your Progress. You Can Do It!

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    • profile image


      6 years ago

      Quitting smoking is easy compared to 'quitting cancer'. Smoking you can / could choose to quit. Cancer gets picked for you and takes more than being a strong person. Best not take extra risks. Quit smoking yesterday!

    • Redneck Lady Luck profile image

      Lorelei Cohen 

      6 years ago from Canada

      I quit smoking about 20 years ago, and after the first year of being smoke free, I have not looked back once. Quitting smoking was the hardest thing that I have ever done in this life but a task that I am certainly rewarded for accomplishing. Not only did quitting smoking aide my health issues but now I can also use those extra dollars for my other bad habits ;)

    • Gypzeerose profile image

      Rose Jones 

      7 years ago

      Good luck to any one who has this as their New Year's resolution.

    • timo5150 lm profile image

      timo5150 lm 

      7 years ago

      That's how I recently quit I just kept cutting back till I was at about 1 per day then it was easy but thanks for the info hope it helps some to quit

    • profile image


      7 years ago

      Cool lens. Good luck to everyone trying to quit! Today, Nov 17, is the "Great American Smokeout" too. It's a CDC public health campaign to help people quit smoking. So if people see this today, I hope a little extra that they can quit :)


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