A Simple 9-Step Program to Quit Smoking (Step-By-Step)​

Are you ready to quit smoking? Are your surroundings telling that quitting smoking is very difficult? This is true if they don’t know how to quit smoking! Here is a simple 9-step program to quit smoking that you can put together some effective ways for you to stop smoking today.


Step 1: Make the Decision to Quit.

Firstly, you need to identify your reasons to quit smoking. Actually, quitting is challenging. Maybe, you can rise to the challenge, however, it’s more helpful if you have your own goals in mind.


Step 2: Understand Your High-Risk Times.

Smoking is not only a physical addiction to nicotine, but a psychological addiction. Most people smoke for a break from their hectic day or a moment of peace when they are alone with their thoughts. But, understand the high-risk situations and plan for them. Some common triggers for smoking cravings are:

• Drinking coffee

• Finishing a meal

• Drinking alcohol

• Driving your car

• Using the phone

• Stressful situations

• Social events


Step 3: Stock Up on Necessary Supplies.

Since smoking is an oral addiction, your brain will still crave the oral sensation of a cigarette when you quit smoking. You can stock up on oral substitutes like gum, hard candy, raw vegetables, carrot sticks, coffee stirrers, and straws, etc.


Step 4: Set A Quit Date.

Set a quit date within the next two weeks to get enough time to prepare without losing your motivation to quit. A quit date is a personal commitment and it’ll prepare your mind subconsciously. Write down the quit date somewhere, and look at it every day.


Step 5: Tell Family, Friends, and Co-Workers that You Plan to Quit.

Tell your friends, family, and co-worker about your plan to quit smoking and that you need their support and encouragement to succeed. A quit buddy like you is the best and you can help each other.


Step 6: Remove Cigarettes and Other Tobacco Products from Your Home, Car, and Work.

Throw away and stay away from all of your cigarettes, lighters, ashtrays, and matches. Freshen up all smells of smoke in your environment at home, work‚ and in your car.


Step 7: Keep Yourself Busy in the First 2 Weeks.

The first 2 weeks are very critical for your success. Keep busy with fun and good to yourself with low stress activities. Date with friends, go for walks, bike rides, go to gym, or go to a movie.


Step 8: Talk to Your Doctor about Getting Help to Quit.

Doctor can prescribe medication in order to help with withdrawal symptoms. While you can’t see a doctor, many products are available over the counter at the local pharmacy, including nicotine patches, lozenges, and gum.


Step 9: Prepare Maintenance and Coping Strategies.

Self-care! Never try to diet while quitting smoking. Eat more fruits and vegetables. Celebrate your victories and never ignore your success. Plan for the stress management by getting plenty of rest and eat healthy. Do maintenance and start to see yourself as a non-smoker.