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Create a quit
plan to quit smoking!Successful people in all walks of life
become successful through planning. The same is true for smokers who successfully quit
smoking. You must create a plan that you will follow daily, so that you quit smoking
purposefully, not haphazardly.
Put your plan on paper. Write each of these steps in your plan:
Study this report and write down how you will mentally prepare yourself to quit smoking.
Don't try to quit until you feel you are ready.
Decide on a specific date that you will quit. Write down your "quit date." Make
sure your quit date comes after you have completed step "a" above. Also, choose
a quit date that occurs during a relatively low stress time. Don't try to quit during a
stressful time at work or during the break-up of a relationship, for example. Quitting on
a specific date is preferable to slowly reducing the number of cigarettes that you smoke.
By going "cold turkey" you won't have to keep track of how many cigarettes you
smoked yesterday and how many you will smoke today. You will also remove the temptation to
cheat and smoke too many. By using this report to prepare yourself for your quit date you
will be ready to quit, and going cold turkey won't be so difficult.
Write down all the things you will enjoy doing after you quit smoking (long walks, eating
out without being restricted to the smoking section, taking a vacation with the money you
will save, etc.). This step is very important, so spend extra time dreaming up your
Write down the times and occasions when you are most likely to smoke. Write down what
"triggers" your desire to smoke. You may be surprised to find that you have
organized your day around smoking.
Write down five to ten things you will do instead of smoking, whenever you feel a
cigarette craving coming on. For example, you might drink a glass of water, go for a short
walk, type a letter, do some filing, call a friend, read a book, or mow the grass. Plan
how you will distract yourself. Try to distract yourself with something healthy and/or
beneficial. Match the distractions you've created in this step with the times and
occasions your wrote down in step "d" above.
Write down the names of three people whom you trust to
support your efforts to quit smoking. Contact them and ask for their support. Make sure
you tell them that you want only positive support. Ask them to call you each day and give
you positive encouragement. Also, ask them if you can call them if you need help.
Write down a list of all the items that you use when smoking: cigarettes, lighters,
matches, ashtrays, etc. Make notes about where every single item is. Then on your
"quit date" track down each item and throw them away. Don't forget to clean out
your car and your office at work.
Write down a list of rewards that you will give yourself. Be sure to reward yourself as
you go longer and longer without smoking. For example: End of Day One -- long, hot bubble
bath. End of Week One -- see a Movie. End of Week Three -- dinner at an exclusive
restaurant. End of Month Two -- take a day off from work. End of Six Months -- take a
weekend getaway. End of Year One -- take a 7-day vacation. Whenever possible, write down
the specific date that you will reward yourself. By the way, these rewards won't cost you
much, if anything, because you'll be saving hundreds of dollars by not smoking!
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