Have you tried to stop smoking without cutting back first, only to light up a day or even minutes later? Some experts will tell you that cold-turkey is THE way to quit smoking. But when cold-turkey does not let you quit, then what? You must pick a method to quit smoking that you like and can do successfully. Have you tried gradually cutting back a single cigarette at a time, over a period of days or weeks? Reducing smoking slowly allows you to acclimate your body to less nicotine. Plus you will take charge of your addiction by smoking with specific purpose. Here's how to create a gradual quit smoking schedule for yourself: Step 1. Determine how many cigarettes you typically use every day.
Step 2. Decide how many cigarettes you can reduce from your daily allotment. I suggest the quantity to use is 2 per day. I will call this the Daily Reduction Number. Step 3. Divide your number from step 1 by your Daily Reduction Number from step 2.
For example, if you smoke 30 cigarettes daily, divided by 2, you get the number 15. This is how many days you will need to eliminate your smoking. Step 4. Take some paper and on the left-hand side write the number of days you just determined you need in step 3. For example, if your result was 25, write Day 25. Now below that write Day 24, Day 23, Day 22, etc.
until you reach Day 1. Step 5. Starting from the bottom of the list (Day 1) write in the Daily Reduction Number from step 2 (in this example, 2). 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 your number on Day 2. Continue adding until you add up to the top of your list of Days. You are now that many days away from being smoke free! After taking the steps above you are now ready to begin cutting back, gradually. Carry your "countdown plan" with you wherever you go. You may want to rubber band it to your pack of cigarettes.
Begin the plan by smoking the quantity of cigarettes on the first date of your plan. Each time 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 finished smoking for the day. Pace your smoking accordingly! Here's a tip that will greatly improve your chances of success by keeping you honest. As with most anything worthwhile it takes some effort.
Every day, group together all the cigarettes you will be smoking that day. By visually keeping track of the number of cigarettes you will be smoking that day, you can better judge how to pace your smoking. 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 allocation of cigarettes. Instead, congratulate yourself for smoking less than you planned on. Use this formula to compute your personalized quit plan: (Typical Number of Cigarettes Smoked Daily) ____ / ____ (Daily Reduction Number) = ____ days (for example 50 cigarettes / 1 less cigarettes per day = 50 days) The plan as outlined above is but one alternative of the weaning method.
Adjust the plan to suit your own situation, if this exact process doesn't quite work. Gradually reducing your cigarette intake can be an easy way to quit your cigarette addiction. By weaning yourself from nicotine's addictive effects, and taking charge of your habit, you make stopping much more reachable. Begin your reduction plan today!.
Fred Kelley helps thousands of people to quit smoking each year at http://www.quitsmoking.com Smokers can find over 100 stop smoking articles, plus get quit smoking products, and get help at the quit smoking forum.