Follow this easy 10 day taper off smoking plan to make it easy for you to become a non smoker: DAY 1 Smoke as usual and write down how/what you are feeling when the urge to smoke occurs.
This means keep your diary with you at all times for the next 10 days.
Be sure to day/date each page.
Write the time before each entry.
Write as much or as little as you wish.
Change where you smoke: If you smoke at home, sit in a different place and only smoke in that place for the next 10 days.
If you smoke outside at work, find a different place outside.
If you smoke in the car, stop the car (okay, get off the road first!) and smoke, then proceed with your driving.
Be sure you write in your diary before you light up.
DAY 2 The same as Day 1.
One reason you smoke is to numb out or distract yourself from feelings that are uncomfortable.
The exercise about writing in your Diary is to help you identify those feelings.
When you do that, the need to numb out or distract decreases rapidly and significantly.
When you deal with the underlying feelings, you won't start smoking again-ever.
DAY 3 Change the brand of cigarettes you smoke.
Make sure there is less nicotine in the brand you switch to.
If you currently smoke the lowest nicotine brand, switch to menthol or from menthol.
DAY 4 Same as Day 3 and Wait 15 minutes after a meal before you smoke.
If you smoke first thing in the morning, wait 15 minutes.
DAY 5 Beginning this morning, do nothing else when you smoke.
Don't drink coffee or talk on the phone or read or drink alcohol.
Nothing else.
Remember to write your feelings in your Diary before lighting up.
You can smoke as much as you want, just be sure you do nothing else.
The goal is to focus all of your attention on smoking: How it tastes, smells and how your body feels as you smoke.
DAY 6 Make a list of the benefits of being a non-smoker.
These are your motivators.
Reread them and add to your list if you ever get an urge to smoke.
Begin to empty your ashtrays into a quart jar with about 2" of water in it and with a lid on it.
You will use this after Day 10.
If you ever get an urge to smoke, just unscrew to top and take a big whiff.
Your urge will vanish-and because you are using negative reinforcement, probably won't return.
DAY 7 Buy some fresh fruits and vegetables to snack on.
You still may have the urge to put hand to mouth and often when you don't have a cigarette in your hand, the second choice is food.
Be sure it's healthy and you won't gain weight.
Cigarettes contain quite a bit of sugar as well, so that addiction may pop up.
That's what the fruit is for.
Wait 30 minutes instead of the 15 you have been waiting to have a cigarette.
DAY 8 Write your feelings before you smoke.
Buy a different brand of cigarettes, lower nicotine.
DAY 9 Write your feelings before you smoke Wait 45 minutes instead of 30.
Get a pretty container to put $5 a day into and begin to play how you will spend it now that it is contributing you a better life for you rather than your early death.
DAY 10 Write a "Dear John" letter to your cigarettes/smoking habit.
You may feel some sadness.
Express that in your letter.
Toss out any left over cigarettes, lighters, matches and ashtrays.
If possible, go to a movie.
Can't even be tempted there! FREE AT LAST!