#15. Make An Honest List Of All The Things You Like About Smoking
“Draw a line down the center 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 Daniel Z. Lieberman, M.D., director of the Clinical Psychiatric Research Center at George Washington University Medical Center in Washington, D.C.
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.
#14. 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.
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 quitting, and their solutions, the better your chance of success.
#13. As You’re Getting Ready To Quit, Stop Buying Cartons Of Cigarettes
Instead, only buy a pack at a time, and only carry two or three with you at a time (try putting them in an Altoids tin).
Eventually you’ll find that when you want a smoke, you won’t have any immediately available. That will slowly wean you down to fewer cigarettes.