1. Identify reasons to quit.

Putting down the benefits of a smoke-free life help re-analyse why you’re doing what you’re doing. It helps reconstruct thoughts and intentions. Write down the perks of smoking cessation, example:Your general health and immunity will improve. It’s a great decision to let your family know, and you won’t be guilty on seeing your children fidgeting with your lighter.You can put the money to better use and save up.It gives you a sense of feeling in control. You feel energetic.You can breathe easier.You start to look younger…and so on…you get the drift

2. Identify triggers

A trigger is anything that might give you the urge to smoke. People, places, alcohol can shake your commitment. Instead pick good substitutes for triggers. You may list out all the places you always wanted to visit: the library, the museum, or the shopping store. You now realize that you can spend life by picking up hobbies and interests that can engage your brain more productively while giving you the dopamine fixes you need.

3. Pick a date to quit.

Make a solemn vow before lighting up your last cigarette. Resolve your mind that regardless of whatever highs or lows, you will never puff another stick of tobacco. Positive affirmations and reinforcement can help rewire your thought processes and not resort to old fixes

4. Let people know

Letting people know that you have quit will help you taking it easy, and you won’t feel like you have to bear the weight of this responsibility, all by yourself. Socializing as though everything is okay can help with sustaining your decision. If you are offered a smoke just say ‘‘No, thank you. I don’t smoke.’’ instead of narrating a detailed explanation of how long it has been since you quit smoking.

5. Get rid of ashtrays, lighters, cigarettes – anything that reminds you of your past, post breakup

Getting rid of these tiny traces will help you not reach out for smoke impulsively. This does not mean you stop thinking of it. Reasoning out logically becomes important to really let go of old habits and forming new behavior patterns.

6. Put something else in your mouth

Eating small frequent meals may help you stay on track. Keeping fruit, vegetables and healthy snack handy would also help. There is no such thing as ‘just one drag’ after you have quit. Replace it will a sip of juice else or a spoonful of food.

7. Consult your doctor for pills that might help

There are certain prescription drugs that can help control cravings and withdrawal symptoms. Consult your doctor to find out what is locally available and suitable for you.

8. Have someone you can call if you feel like giving up

Sharing your experiences and keeping a general account of the status of progress or regress is important to build accountability and motivation. Call your 3AM friend and tell him/her that he/she will be on your speed-dial for next few weeks!

9. Combination therapy

You are more likely to quit if you mix methods of weaning-off tobacco. For example, behavioral therapy can go along with nicotine replacement patch in the first few days. But the aim is to get completely off nicotine. Consult your doctor if a combination therapy is required.

10. Reward yourself

Rewards are further impetus to outdo yourself. Go ahead and treat yourself to an expensive spa or a holiday with your friends or family. Rewarding yourself is a sign that you have earned it rightfully and positive reinforcement is always successful.