Have you tried quitting smoking without cutting back first, only to smoke again a day or even minutes later? Some experts will tell you that making a clean break from cigarettes is THE way to stop. But when cold-turkey doesn't let you quit, then what? You have to create a method to quit smoking that works with your habit--with your personality.
In all the ways you have attempted to end your smoking habit, did you try cutting back gradually, over time? Reducing smoking gradually allows you to wean your body of nicotine's addictive effects. Additionally you will take control of your habit by smoking in a purposeful manner.
Use these steps to create a gradual quit smoking schedule for yourself:
1. Estimate the number of cigarettes you typically use each day.
2. Decide how many cigarettes you will take away from your daily allotment. I suggest the 2 per day. We will call this the Daily Reduction Number.
3. Divide #1 by #2. For example, if you smoke 50 cigarettes daily, divided by 2, you get the number 25. This is how many days you will need to reduce your smoking down to zero.
4. Using a piece of paper, on the left hand side write the number of days you just determined you need in step 3. For example, if your result was 15, write Day 15. Now below that write Day 14, Day 13, Day 12, etc. until you reach Day 1.
5. Starting from the bottom of the list (Day 1) write your Daily Reduction Number from step 2 above ("2" in our example). On Day 2, add the Daily Reduction Number to your number on Day 1. In this example, you would write 4 on Day 2. On Day 3 you add the Daily Reduction Number to the result on Day 2. Continue this process until you add up to the top of your list. You are now that number of days away from being smoke free!
After taking the steps above you are ready to gradually cut back on your cigarette consumption. Take your "quit plan" with you at all times. You may want to attach it to your pack of cigarettes.
Start by smoking the quantity of cigarettes on the first date of your plan. Whenever you smoke, put a check next to the day you are currently on. When the number of marks reaches the number of cigarettes specified for that day, you are done smoking for the day. Be sure to pace yourself!
To improve the success of this plan, try the following. Like most anything of value it requires some effort. Each day, count out the day's allotted cigarettes and keep them together. Since you can see exactly how many cigarettes you will be smoking that day, you can more easily understand how to space out your cigarettes. One more thing: if you reach the end of the day with cigarettes left over, DO NOT tack them on to the next day’s allotment. Instead, congratulate yourself for smoking less than your allotment.
Use the following formula to calculate your smoking reduction plan:
(Typical Number of Cigarettes Smoked Each Day) ____ / ____ (Daily Reduction Number) = ____ days
(for example 30 cigarettes / 3 fewer cigarettes each day = 10 days)
The plan I have given above is only one alternative of the smoking reduction method. Adjust the plan to suit your own situation, if this exact process doesn't fit for you.
Weaning yourself from cigarettes over a few weeks can be a great way to quit your cigarette habit. By weaning yourself from the prison that is nicotine, and taking control of your habit, you make quitting much more reachable. Start cutting back today!
Fred Kelley helps thousands of people to quit smoking each year at www.quitsmoking.com
Smokers can find over 100 smoking cessation articles, plus get quit smoking products, and get help at the smoking cessation forum.
