If you’re planning to stop smoking, start by getting support from friends and family. They can give you a boost when you’re tempted to light up and help you stay focused.
Identify and change the triggers that prompt you to smoke:
If your job or school requires you to smoke when you drink coffee, switch to tea for a few weeks. If you usually smoke after meals, substitute something else for it, such as talking to a friend, reading a book, brushing your teeth or taking a walk.
Toss all ashtrays and lighters that remind you of cigarettes, and clean out any clothing, carpeting or upholstery that smells like smoke. This is especially important if you live with another smoker, as exposure to secondhand smoke increases your risk for lung cancer and other serious health conditions.
Keep a list of your reasons for quitting and carry it with you when you’re at work or school so you can remind yourself why you’ve decided to quit. Creating positive distractions can also make it easier to resist the urge to smoke, so try new hobbies or get involved in an activity you enjoy.
Don’t smoke while driving or in restaurants.
Smoking is a habit that can be hard to break, so don’t smoke while you drive or in restaurants, which have special seating or smells that may remind you of cigarettes. Instead, use a different route or go to an offsite restaurant.