Step Down to Quit


Often people would prefer to reduce to quit smoking rather than just stop completely on their quit date. It can be just as effective to do so, and the end result is you have quit for good! Here are some Smoking Reduction Tips to get you started:

1. Keep a smoking record of when and why you smoke, then, gradually cut out the cigarettes that are least important.  You will know which ones those are – they are the ones that you light up without thinking about at all, or really needing.

2. Set a daily quota of cigarettes and only put that number in your package in the morning.

3. Delay your first cigarette of the day.

4. Delay smoking for 15 minutes whenever a craving comes along.  Take deep breaths or chew gum if needed.  Remember that it takes longer to smoke a cigarette than for the craving to pass.

5. Keep your pack in an inconvenient place, like the cupboard above the fridge or in the closet.

6. Stop whatever you’re doing – even driving- when you have a cigarette and think only about that cigarette and what it is doing to your body.

7. Have a practice quit day.  Stop smoking for 24 hours.

8. Avoid situations in which you usually smoke and plan activities that don’t include smoking.

9. Brush your teeth often, especially during cravings, and drink lots of water.

10. If you roll your own cigarettes, only roll a few at a time.

11. Change the brand you smoke each time you buy a pack, and smoke with your opposite hand.  Make it feel uncomfortable.

12. Smoke only 1/2 or a 1/3 of each cigarette.

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