How to Quit Smoking: Comprehensive Strategy
Planning in advance and setting a quit date
Here are three things that you need to do before you even try to quit smoking. I would strongly recommend that you do all 3 of these things if you are serious about this. I promise this will work for you if you follow it as planned, because it contains excellent preventative measures for nearly every pitfall that a smoker can run into when they try to quit. Believe me I have done this enough times, and when I finally pulled it off and quit smoking for good 4 years ago, I knew that I had uncovered a truly wicked formula for kicking the habit.
So here are the 3 things:
1) Pick a quit date. Most will need to make this at least 2 to 3 months in advance, due to the other 2 requirements.
2) Start exercising every single day, if you do not already do so. This must be a minimum of 30 minutes per day. No excuses! Do it.
3) Take time off work for the quit. Preferably 2 weeks. Dont say you cant. Just move the quit date further ahead and save more money. No more excuses. Do it if you want to quit.
So these are your preparation steps. You need to start exercising every single day, without fail. This cannot be missed. If you do this it will make it so much easier to stay off of cigarettes forever. You need two weeks off work in order to really make this work right and you also need lots of extra money. Save it up. Dont say you cant. That just means you want to keep smoking and die of lung cancer. Make a decision that you are going to do this for yourself, it will be awesome and you are going to have fun doing it.
Getting through withdrawal with a sledgehammer
OK so here is what you need to do. You are rapidly approaching your quit date and you have some time off work too. On your quit date, smoke your last cigarette and then throw everything away. Throw out your lighters, ashtrays, have a cleaning party. Try to get rid of all the negative, lingering effects of your smoking habit. If you try to hang on to any cigarettes at this point then just forget it and go back to smoking, you are not ready yet. You MUST throw out any remaining cigarettes. Soak them in water and throw them in the garbage. If you dont do this then you have already failed.
Go to the store and buy 3 big containers of cranberry juice. Also buy some chewing gum, chewing toothpicks, and bic pens that have clickers on the ends of them. You might use the gum, the chewing toothpicks, and possibly candy in order to keep your mouth busy over the next week. You might also use the pens and the clickers on the end of them to keep your hand busy while you are walking around in nicotine withdrawal. It helps a little.
So here is how you dominate your nicotine withdrawal in a big way:
Smoke your last cigarette and start drinking the cranberry juice. Do not go to sleep for 36 hours straight.
Review that last sentence again as it is extremely important: Do not go to sleep for the next 36 hours. You are going to stay awake on purpose in order to cut your withdrawal time in half. This actually works, I have done it. It worked perfectly.
Stay up for 36 hours and keep drinking the cranberry juice while you do this. You dont want to over do it of course, but you want to be drinking the stuff steadily over the next 36 hours. Keep sipping it. You will get sick of it. Keep sipping it anyway. It will obviously make you urinate quite a bit. Drink as much as you comfortably can. Keep it reasonable. But keep sipping it.
What you are doing is flushing the nicotine out of your system much faster than usual. This is going to make your withdrawal much faster and much more intense and much worse. However, you are going to sleep through it! That is the beauty of this system. Stay up for the full 36 hours and keep slamming the juice, then crash out at the 36 hour mark and go to sleep.
When you wake up, your withdrawal will be very close to being over. Completely.
This is a beautiful system and if you do it perfectly then you will only be in withdrawal for about 24 hours instead of for 7 days straight. It will be a little bit crazy when you stay up for the 36 hours and slam your juice, but you can have a party and celebrate your new smoke free life while doing this. Or you can just hang out or whatever. It doesnt matter. Make it through this portion of it and you are home free, at least as far as acute withdrawal is concerned.
Massive distraction for the win
The next part of your quit smoking strategy is to make it through day 4 through 14. You already made it past the acute withdrawal stage in days 1 through 3 by sleeping through most of it. Now you are almost out of the woods but you are still on shaky ground. You need a distraction to get you through to the 2 week mark.
This is why I recommend a vacation from work. If you are stuck back at work and you are comfortable smoking there, then that will be a huge trigger. Not a good distraction. What you need is a family vacation. If your family all smokes then take a personal vacation. Whatever. It doesnt matter. But I would plan to go somewhere as both a celebration of your quitting smoking and as a distraction to help you to stay quit in the early stages.
You want a vacation planned where you actually do stuff. Sitting around on the beach all day is probably not the best thing for you. Think more along the lines of amusement park, running around with kids all day until youre exhausted. Yes this might have some stress associated with it, but it is better than sitting idle and ending up relapsing because of it.
Take off work and plan a vacation. The trip will help you to transition into a life of non smoking. And it doubles as a nice reward strategy.
If you say you cant afford it, then you are not planning properly. Save your money and push your quit date further ahead. Are you going to do this or not? No excuses.