Make an honest list of all the things you like about smoking
Draw a line down the centre of a piece of paper and write them on one side; on the other side, make a list of all the things you dislike, such as how it can interfere with your health, work, family, etc., suggests Dr Daniel Z. Lieberman, director of the Clinical Psychiatric Research Center at George Washington University Medical Center. Think about the list over time, and make changes. If you are brave enough, get feedback from family and friends about things they don’t like about your use of cigarettes. When the negative side outweighs the positive side, you are ready to quit smoking.
Then make another list of why quitting won’t be easy
Be thorough, even if the list gets long and discouraging. Here’s the important part: next to each entry, list one or more options for overcoming that challenge, Dr Lieberman suggests. For instance, one item might be: “Nicotine is an addictive drug.” Your option might be: “Try a nicotine replacement alternative.” Another reason might be: “Smoking helps me deal with stress.” Your option might be: “Take five-minute walks instead.” The more you anticipate the challenges to quit smoking and their solutions, the better your chance of success.
Set a quit date
Set a quit smoking date within the coming month. It can be a random date or perhaps one with special significance like your birthday or anniversary.
Then write all your reasons for quitting on an index card
Here are some to get you started: “My daughter, my granddaughter, my husband, my wife…” You get the idea. Keep your list of reasons near you at all times, in case you need a reminder.