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7 Tips to Help You Quit Smoking

7 Tips to Help You Quit Smoking

So, you’ve decided to quit smoking. That’s awesome, and you’ll undoubtedly notice that your health and overall sense of well-being will improve exponentially after you’ve quit, but the first few weeks going smoke-free will be hell on wheels (and not in that “good” way). Though nicotine itself will leave your body relatively quickly, a long-standing habit is difficult to break, and it’ll take a few months to get past the psychological addiction as well as the physical one.

Hopefully some of these tips will help you out a bit.

quit smoking

    1. Have a Strong Support System

    It’s important to let your friends and family know that you’re serious about quitting, and why you want to do so: telling other people makes you accountable to others as well as to yourself, and they’ll be able to help you out by being supportive and encouraging when you need them to be. Make sure they understand that you’re going to be a grump-faced jerk for a little while as you try to break the addiction, but that you appreciate their support. Let them know exactly what you need from them (keep you away from cigarettes; distract you; let you lie on the floor watching Die Hard 50 times in a row, etc.) and let them help you when you need it—don’t be stubborn and try to face this alone.

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    2. Cut Back Before Cutting Out Completely

    If you’ve been a moderate-to-heavy smoker for a while, quitting cold turkey will be absolutely horrible, and you’ll be far more likely to jump right back into smoking out of sheer desperation. Start by cutting back by a couple of cigarettes a day for a week, then cut down more each consecutive week. Once you’re down to 1 or 2 smokes a day, you’ll be in a much better space to cut it out completely.

    3. Take it One Day at a Time

    “A journey of a thousand miles begins with a single step”, but if you’re staring at the seemingly endless horizon of a thousand-mile journey, you’re going to plunk your butt down on the ground, cry a bit, and light up a smoke. It may sound difficult, but try not to think about how much time it’s going to take for you to kick this habit: try to stay present, in the moment, one moment at a time.

    Any time you start to feel overwhelmed, bring your attention back to your breathing, and recognize just how many minutes you’ve spent that day not smoking. See if you’re able to add another minute to that, and then another. Soon you’ll get distracted by something else, and at the end of the day it’ll be a great epiphany to see that you’ve spent 20+ hours not smoking.

    4. Drink Water, and Chew Fennel Seeds

    The former sounds like pretty solid advice, but you might be wondering about the latter: fennel is a mild diuretic (it helps eliminate water from the body), so drinking plenty of water + chewing fennel = flushing toxins out of your body more quickly. Fennel also helps to freshen breath, and keeps your mouth active when cravings might arise so you’re not tempted to toss food in there instead.

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    5. Get Active

    Nothing makes you appreciate a clearer cardiovascular system than physical activity. If you’ve been mostly sedentary, try Yoga or Tai Chi to get you up and moving without straining yourself, or take up swimming: it’s a full-body exercise that can be as gentle or challenging as you need it to be.

    More active folks can sign up with a running group (which will also help you socialize with people who have healthy lifestyles), so there’s a solid support/encouragement system in that social group as well. You can run with others at the same level as yourself, and you’ll feel great as you all progress together.

     6.Take Up a Hobby

    Keeping your hands (and mind) focused on a specific task will keep you from thinking about shoving cigarettes into your face, and you’re less likely to have cravings when you’re focused intently on something amazing. Aim for a hobby that requires a significant amount of care and concentration, and begin with small projects that you can complete in a day or two: finishing them quickly will give you a sense of accomplishment, and will keep you from getting frustrated with them and turning back to cigarettes to calm you.

    Video games can also be distracting, though turning to something like World of Warcraft to get over your smoking addiction might not be the best idea: you’ll just be trading one vice for another.

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    7. Stay Away from Smokers

    This one might be the most difficult,  especially if your social circle is mostly comprised of people who smoke, or if the activities you participate in on a regular basis encourage smoking. Unfortunately, it’s often when we try to kick a bad habit that we discover who our true friends are: when you tell people around you that you’re trying to quit smoking, it’s more than likely that a few of them will make fun of you for it, and try to mock you or pressure you into having the occasional drag. Those who aren’t proud of their own addictions tend to encourage others to join them in it so they don’t feel as guilty, and they have someone with them who’s along for the ride. You could very well find yourself in awkward situations with people you considered friends, but who will give you no support as you try to give up smoking for good.

    If situations like these arise, you’ll need to distance yourself for a little while until you’ve made enough progress that you won’t be enticed by others who may offer you cigarettes. If certain people give you grief about your choice, then it might be a good idea to re-evaluate your relationship with them.

    Be patient with yourself, and give yourself time to heal as the nicotine works its way out of your system. You’ll feel like absolute hell for a while, and you’ll be a cranky, snarling mess to be around, but that passes quickly—before you know it, you won’t have any more cravings, and you’ll be able to run up a few flights of stairs without wheezing.

    Good luck!

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    Featured photo credit: The Last Cigarette via Shutterstock

     

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    Catherine Winter

    Catherine is a wordsmith covering lifestyle tips on Lifehack.

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    Last Updated on September 16, 2019

    How to Stop Procrastinating: 11 Practical Ways for Procrastinators

    How to Stop Procrastinating: 11 Practical Ways for Procrastinators

    You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

    We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

    The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

    Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

    1. Break Your Work into Little Steps

    Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

    For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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    • (1) Research
    • (2) Deciding the topic
    • (3) Creating the outline
    • (4) Drafting the content
    • (5) Writing Chapters #1 to #10,
    • (6) Revision
    • (7) etc.

    Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

    2. Change Your Environment

    Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

    One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

    3. Create a Detailed Timeline with Specific Deadlines

    Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

    Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

    My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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    Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

    4. Eliminate Your Procrastination Pit-Stops

    If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

    Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

    I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

    5. Hang out with People Who Inspire You to Take Action

    I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

    Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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    As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

    6. Get a Buddy

    Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

    I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

    7. Tell Others About Your Goals

    This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

    For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

    8. Seek out Someone Who Has Already Achieved the Outcome

    What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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    9. Re-Clarify Your Goals

    If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

    Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

    10. Stop Over-Complicating Things

    Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

    Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

    11. Get a Grip and Just Do It

    At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

    Reality check:

    I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

    More About Procrastination

    Featured photo credit: Malvestida Magazine via unsplash.com

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