According to a December 16, 2008 article in "US News and World Reports," seven out of 10 smokers know that they should quit. Although quitting smoking is a difficult undertaking, becoming a nonsmoker is one of the most beneficial things you can do to improve your health and well-being. You may have been thinking about quitting for a while. Making a resolution to quit can help you stick to your goal.
Step 1
Educate yourself on the many physical, mental and social benefits of quitting smoking. Doing so should provide you with plenty of motivation to make your resolution. Read literature from reputable sources such as the American Cancer Society or Smoke Free.
Step 2
Write down a personal goal list. Include all the positive reasons you have to quit. For example, if you want to start saving money, calculate how much money you spend on cigarettes every week. You can then write your goal as "I will save this much money by quitting smoking." If your goal is improved health, write something like, "I will decrease my chances of heart disease."
Step 3
Copy your goal list. Tape the copies to spots in your home or office, if you feel comfortable doing so. Being reminded of the reasons you have to quit will help strengthen your resolve.
Step 4
Choose a specific date to stop smoking. According to the American Heart Association, you should pick a date no more than seven days in the future. You might want to sign a "Stop Smoking Contract," available on the American Heart Association website (see Resources).
Step 5
Let your friends, family and co-workers know when you are going to quit. Tell them you want their support and encouragement.
Step 6
Talk to your doctor about quitting. Discuss nicotine replacement therapy or other prescription medications that can help you with the physical withdrawal symptoms.
Step 7
Arrange distractions for the day you quit. Make plans to go for a walk in the park with a friend. Buy a supply of peppermint chewing gum or hard candies for when cravings hit.
Step 8
Stop smoking on your quit date. Don't have even just one more cigarette, as this will only trigger cravings and destroy your resolve.
