The document outlines 24 ways to quit smoking, including making lists of reasons to quit and challenges of quitting, choosing a quit date, saving cigarette money, removing smoking reminders, changing routines, using nicotine replacements, and seeking support from others. It emphasizes preparing for cravings and finding substitute behaviors. Even if you relapse, it encourages trying again since some people need multiple attempts before successfully quitting for good.

1. The 24 Ways to Quit Smoking
• Tried so hard to quit smoking but haven't succeeded? Why not give the
ways discussed below a trial and be on your way to living a healthy,
smoke-free life.
• 1. Write down a list of everything you enjoy about smoking
• Daniel Z. Lieberman, M.D., director of the Clinical Psychiatric Research
Center at George Washington University Medical Center in Washington,
D.C. suggests that on the center of a piece of paper, you should draw a
line down and on one side list out all the things you like about smoking;
on the other side of the line, write out everything you don’t like about it,
for instance, how dangerous it can be to your health, its interference
with work, family, etc. Dwell on this list for a while, and make
adjustments. If you've got the courage, ask your family and friends to
give you feedback regarding the things they dislike about your smoking.
If the positives are outweighed by the negatives, then it's definitely time
to quit.

2. • 2. Create another list highlighting the reasons it won't be easy to quit
Regardless of how lengthy or discouraging the list becomes, be
detailed. Beside each entry, list one or more reasons for
defeating that challenge; this is extremely important. For
example, you could have “Nicotine is a very addictive drug” on
one side and the other side could be “attempt a nicotine
substitute option.” Another 'like' could be: “I manage stress
better when I smoke” while the alternative could be: “walk
around for a few minutes.” You'll have a better chance of
succeeding when you foresee the challenges to quitting and
have their solutions ready.

3. • 3. Choose a date to quit
Take a good look at your calendar and choose a date you'll stop
smoking. Write it down, sign it and if possible get someone to witness
it.
• 4. Get some index cards and put down all your reasons for quitting
A super motivation could be your family- wife, husband, daughter,
granddaughter… write them down and keep them close to you always.
• 5. Mentally begin to extricate yourself - stop buying cigarettes in
cartons
Restrict yourself to buying one pack at a time and have only two or
three sticks on you each time. This helps you gradually reduce the
number of cigarettes you smoke per day because they won't be readily
available whenever you wish to smoke.

4. • 6. A week before you quit, note down all the times you smoke
In addition to writing down the time, take note of what you are doing at that
time and how bad you really wanted it. This helps to narrow down your
triggers, to find out if there are specific times and activities that push you to
smoke, as suggested by Gaylene Mooney, head of the Subcommittee on
Smoking and Tobacco-Related Issues of American Association for Respiratory
Care.
• 7. Write a list of things you'll substitute your cravings with
The idea is to prepare ahead for these cravings because they'll surely come.
Some of the things you can do include: drinking a glass of water, drinking a
cup of tea or coffee, taking a walk, giving your partner or child a kiss, walking
the dog, washing the car, playing a video game, cleaning out a cupboard or
closet, chewing a piece of gum, having sex, washing your face, taking a nap,
brushing your teeth, practice deep breathing, light a candle, etc. Make several
copies of the list and ensure you always have one on you so whenever the
craving hits, just glimpse at it and do something.

5. • 8. Quit when you’re in a good mood.
Research has shown that you'll most likely not succeed in quitting if you're
depressed or stressed when you are trying to quit.
• 9. Get rid of everything that slightly reminds you of smoking
That comprises all paraphernalia for smoking — lighters, matches, leftover
cigarettes, cigarette holders, ashtrays, and also your car's lighter.
• 10. Save all your cigarette money in a large glass jar
Seeing the amount of money you spend buying cigarettes can motivate you to
quit. Allocate that money to something you’ve always dreamt of doing, but
never thought you could afford. It could be a first-class ticket to visit an old
college friend or a cruise to Alaska.

6. • 11. Remind yourself of the difficult challenges you've overcome in
the past
Dr. Lieberman suggested that you should ask people who know you
very well to remind you of challenges you have successfully overcome
in the past. This will boost your self-confidence and encourage you to
stick with your quitting goal.
• 12. Take only decaf until you’ve abstained from cigarettes for
about two months.
Taking too much caffeine while you're trying to quit can cause jitters.
• 13. Carry a healthy food to snack on always
Instead of smoking cigarettes, try sugar-free lollipops, or gum, or
sunflower seeds, or carrot or celery sticks if you're worried about
gaining weight. You can also take nuts in place of cigarettes; for every
time you feel like smoking, eat four nuts that are still in their shells. By
so doing, you're engaging your hands and mouth, replicating the same
physical and oral sensations you get from smoking.

7. • 14. Replace your cigarette with a cup of herbal tea
Just brewing the tea and sipping it slowly as it cools will help you
relieve stress. Alternatively, you could carry cinnamon-flavored
toothpicks and suck on one whenever you crave a cigarette.
• 15. Create a smoke-free zone.
Make actual “No Smoking” signs and hang them around your house
and in your car. Make it clear to everyone that they are not permitted
to use tobacco in your car, home, or anywhere around you.
• 16. No more cigarette breaks at work, instead play a game on your
computer
Playing a game is much more fun and takes about the same time as
the cigarette break. If you are not allowed to play games on your
computer, do something else like take a stroll, make some calls, or eat
a piece of fruit outdoors.

8. • 17. Picture yourself playing tennis.
Or better still go play tennis. According to research done by some British
scientists, people who were trying to quit succeeded in ignoring their urge to
smoke when they were told to picture a tennis match.
• 18. Change your routine, it helps you minimize cravings
For instance, you could take a different route to work or have breakfast while
sitting on a different table. If your routine is to smoke a cigarette or have a
drink at the close of work, take a walk instead. If you’d normally have a smoke
with your morning coffee, change that to tea, or get a cup of java at
Starbucks.

9. • 19. Strategically post this list where you can see it in your house.
• At any time you’re tempted to smoke, take a look at the various ways
smoking can harm your health:
• • Increases the risk of heart disease, stroke, and high blood pressure
• • Increases the risk of bladder, lung, pancreatic, oesophagal, mouth, and
other cancers, including leukemia
• • Reduces Folate levels, which can increase the risk of heart disease,
depression, and Alzheimer’s disease
• • Risk of diabetes is increased
• • Affects mental capacity and memory
• • Contributes to thin bones
• • Reduces fertility
• • Increases likelihood of impotence
• • Affects your sense of taste and smell
• • Results in low-birth-weight, premature babies
• • Increases risk of depression in adolescents
• • If you smoked while pregnant, the possibility of your child becoming
obese and diabetic is increased

10. • 20. Let your partner, kids, friends, boss and colleagues know how you feel.
Bottling up emotions is not healthy. Learn to express your anger if something
annoys you; don’t smother it by smoking a cigarette instead. When you're bored,
admit it to yourself and go find something vigorous to do rather than light a
cigarette.
• 21. Stop by the health food store for some oat (Avena sativa) extract.
A study discovered that taking one milliliter of oat extract 4 times per day helps
tobacco addicts significantly reduce the number of cigarettes they smoked.
• 22. Schedule an appointment with an acupuncturist
According to Ather Ali, N.D., a naturopathic physician at the Yale-Griffin
Prevention Research Center in Derby, Connecticut, there is evidence to show that
auricular acupuncture (that is, needles in the ears) helps to curb cigarette cravings
quite successfully. Actually, you can try this yourself by taping small beads (seeds)
onto the acupuncture points and squeeze them whenever the urge to smoke
arises

11. • 23. Use Harmless Cigarette, Natural Quit Smoking Aid... Etc
It doesn’t have to be or feel so difficult to quit. Harmless Cigarette is a
curative 'quit smoking aid' which helps you in overcoming your smoke
urges, reduces cravings and satisfies hand-to-mouth gesticulations
associated with smoking.
• 24. Try, Try and Try again
So what if you had a relapse? It doesn’t mean you have failed. For
some people, before they succeed, they have to quit up to eight times.