Step 1) Pick a quit date.
Aim for a day where you'll be reasonably relaxed, and stress is low. So a day you know will be busy at work or home is probably not a good idea, and if you've got a night on the lash planned that's not the best time either. The important thing here is that you write the date down, so circle it on your calender or put an alarm on your phone when you've figured out when you've got the date sorted. Sooner is better than later so within the next two weeks.
Step 2) Let people know
Tell you family and friends when you planning to quit. You might be surprised about the reaction you get. It might give them the motivation to quit themselves. TOAM can offer you support too.
Step 3) Get rid of reminders about smoking.
Smoking is really trigger sensitive, so getting rid of some of the obvious reminders can really help. On the evening before your quit day go round the house and get rid of ash trays, lighters, that half pack of fags you've got stashed in case of emergency, that pack in the car…
Step 4) Figure out why you want to quitting
There are more reasons to quit than there are reasons to smoke.
Figuring out why you to quit will help you stick to your goal. It can be as simple as “I don't want to spend money on tobacco” or “I want to be here for my mokos”. Here's some more reasons if you need some help. You can even write it on the bathroom mirror so you're reminded each morning why you're on this journey.
Step 5) Identify your smoking triggers
With any habit, figuring when and why you smoke will help under understand when your urge to smoke is going to beat you over the head. Most smokers say that when they are out at parties or having a drink with friends are big triggers, some smoke when they are on the phone to friends.
Use the table below to identify and write down when you notice you're smoking.