Quitting smoking is one of the biggest challenges anyone can take on. The dangers of smoking have been documented since the first Surgeon General's report in the 1960s. Despite that information, people have continued to pick up the habit and many have discovered how difficult it is to stop. By setting goals on a calendar, you may have a better chance of being successful.
Step 1
Take your calendar off the wall and sit down with it at a table. Give yourself a chance to get mentally prepared for quitting. Mark down the date two weeks from today as your start date. In the two weeks leading up to the date, think of every positive that will come about as a result of your decision. The biggest reason is that you will be healthy, but other benefits include improved cleanliness, better body odor and a fatter wallet. On your start date, cut your smoking by 20 percent. That means if you smoke two packs a day, you will cut eight cigarettes from your total. This will be a good jumping off point.
Step 2
Write down a new goal once you are a week into your plan. Cutting another 10-to-20 percent is a great idea, but you will also need to find something else to fill the time you were smoking. Start by doing isometric exercises in your chair at work. Instead of lighting up and smoking, do upper body exercises. Write down your goal in black marker. If you meet your goal and cut 15 percent off your smoking total and exercise when you would be smoking, take your red marker and give yourself a big check for accomplishing your goal.
Step 3
Mark down a new goal at the four-week mark. At this point, your smoking should be down 50 percent. Because your smoking has been cut so much, your lungs are clearing up and your circulation is getting better. You can now begin a walking and running program. Start off by walking. Eventually, you will be able to complete three miles at one point.
Step 4
Cut your cigarette intake down to 25 percent of what you once smoked by the six-week mark. This is a huge step because you are almost there; you have almost reached your goal of quitting smoking. In addition to cutting your cigarettes significantly, work up a healthy menu you can adopt. You are quitting smoking and have begun an exercise program. The final step is to start eating healthy as well.
Step 5
Mark the eight-week mark on your calendar in bold letters. That is your final quit date. That is the date you give up cigarettes completely and your intake is at zero cigarettes per day. If you reach your goal and throw out your last remaining cigarettes, buy yourself a present. If you are a golfer, buy yourself that new driver you have been looking at. Give yourself that new HDTV you have wanted. Start shopping for that new car you want. You deserve it.
Tips and Warnings
- Talk to friends, family members and coworkers about your plan. They will not be your overseers, but they can encourage you.
Things You'll Need
- Calendar
- Black pen
- Red pen
