TIP #1
Make a list of all the reasons why you want to quit - such as family and friends, your health, social reasons, money, etc- and then keep the list with you. Read it when you're thinking about lighting up.

TIP #2
Understand your reasons for smoking. Make a chart of your smoking patterns such as the number of cigarettes in day, the time of day, what you were doing and who you were with, and ultimately, what was your reason for smoking? Keeping track of this information will help you recognize your smoking triggers.

TIP #3
Alter your environment and routine to suit your new non-smoking lifestyle. For example:

1. Get rid of all the cigarettes and ashtrays in your home.
2. Clean out your car and use your favorite air freshener.
3. Don't let people smoke in your home.
4. If coffee is your trigger, switch to tea.

TIP #4
Seek a replacement for your habitual activity. Aside from the addictive nature of nicotine, the other reason for our smoking is the "habit". This is what motivates us to have our cigarette with a coffee, after a meal, with alcohol and so on. However, this is a learned behavior and we have the power to change it. Have your coffee/breakfast in a different place where it will not be followed by the routine of cigarette smoking. Keep a small dish of nuts, seeds, vegetables or fruits close by. Carry gum or candy with you.

TIP #5
Support system: If you are not the only smoker in your family, household or circle of friends maybe someone else is ready to quit smoking as well. It is great to have a "quitting buddy" who will go through the same thing as you. You can also gain support by simply telling family and friends close to you that you are quitting smoking. By doing so, you not only reinforce your commitment, you are also giving them an opportunity to help you.

TIP #6
Time to set a "quit date": Look for a day that is less stressful than usual - preferably when you can avoid excessive smoke. Pick a memorable day - such as first of the month, your birthday, an anniversary, etc. Mark it on your calendar and remind yourself everyday that you'll become a non-smoker on that day.

TIP #7
Think positive thoughts. Remind yourself of why you wanted to quit in the first place. Think of all the restrictions you no longer have to deal with such as not being able to smoke in public places, restaurants, airplanes and trains. You will not be a prisoner of this socially unacceptable behavior. Instead you are now a great example of achievement to your friends and family. Now think about all the other wonderful things you can spend your cigarette money on!