Quitting smoking for good has many advantages. If you have children, you can become a good example for them by giving up smoking completely. Quitting will also save you money and improve your health. Quitting is difficult and, according to the American Cancer Society, less than 7 percent of people are able to do it without assistance and a concrete plan.
Step 1
Make a list of all the pros and cons of smoking. For example, a pro might be that it helps you relax, while the list of cons can include health effects or the smell on your clothes and hair. If you have a hard time coming up with negatives, ask friends and relatives why they hate your smoking and add them to your list. The longer your negative list is in comparison to your positive, the more likely you will be to quit.
Step 2
Choose a quitting date and then sign a contract with yourself. Have a witness sign it too if that makes you feel more accountable. Name a consequence if you break the contract, such as you will have to donate certain money or give up a favorite food.
Step 3
Come up with alternatives to smoking. Be prepared to do something else when the craving to smoke hits. Write a list of options, such as taking a walk, chewing gum, having a cup of coffee or a diet soda, brushing your teeth or going out to exercise.
Step 4
Get help. The American Cancer Society says that the majority of those who stay smoke-free do so with the help of medicines. Nicotine gum or the patch can help you get through the first few days of withdrawal. If you suffer from anxiety, your doctor can also prescribe something to take the edge off while you're trying to quit.
Step 5
Step away from temptation. Stay inside the office when others are going out for a cigarette break. Avoid bars, nightclubs and other places where people are smoking all around you. Don't keep cigarettes accessible in the house. If they're there, you're more likely to cave in and try one.
