1. Make an honest list of all the things you like about smoking. Draw a line down the center of a piece of paper and write them on one side; on the other side make a list of all the things you dislike, such as how it can interfere with your health, work, family, etc., suggests Daniel Z. Lieberman, M.D., director of the Clinical Psychiatric Research Center at George Washington University Medical Center in Washington, D.C. Think about the list over time, and make changes. If you are brave enough, get feedback from family and friends about things they don't like about your use of cigarettes. When the negative side outweighs the positive side, you are ready to quit.

2. Then make another list of why quitting won't be easy. Be thorough, even if the list gets long and discouraging. Here's the important part: Next to each entry, list one or more options for overcoming that challenge. For instance, one item might be: "Nicotine is an addictive drug." Your option might be: "Try a nicotine replacement alternative." Another reason might be: "Smoking helps me deal with stress." Your option might be: "Take five-minute walks instead." The more you anticipate the challenges to quitting, and their solutions, the better your chance of success.

3. Set a quit date and write a "quit date contract" that includes your signature and that of a supportive witness.

4. Write all your reasons for quitting on an index card and keep it near you at all times. Here are some to get you started: "My daughter, my granddaughter, my husband, my wife..." You get the idea.

5. As you're getting ready to quit, stop buying cartons of cigarettes. Instead, only buy a pack at a time, and only carry two or three with you at a time (try putting them in an Altoids tin). Eventually you'll find that when you want a smoke, you won't have any immediately available. That will slowly wean you down to fewer cigarettes.

6. Keep a list of when you smoke, what you're doing at the time, and how bad the craving is for a week before quitting to see if specific times of the day or activities increase your cravings, suggests Gaylene Mooney, chair of the American Association for Respiratory Care's Subcommittee on Smoking and Tobacco-Related Issues. Then arrange fun, unique things to do during those times, like some of the ones we recommend here.

7. Prepare a list of things to do when a craving hits. Suggestions include: take a walk, drink a glass of water, kiss your partner or child, throw the ball for the dog, wash the car, clean out a cupboard or closet, have sex, chew a piece of gum, wash your face, brush your teeth, take a nap, get a cup of coffee or tea, practice your deep breathing, light a candle. Make copies of the list and keep one with you at all times so when the craving hits, you can whip out the list and quickly do something from it.
Reduce and Replace

8. When your quit date arrives, throw out anything that reminds you of smoking. That includes all smoking paraphernalia -- leftover cigarettes, matches, lighters, ashtrays, cigarette holders, even the lighter in your car.

9. Instead of a cigarette break at work, play a game of solitaire on your computer. It takes about the same time and is much more fun (although, like cigarettes, it can get addictive). If your company prohibits games like that, find another five-minute diversion: a phone call, a stroll, or eating a piece of fruit outdoors (but not where smokers congregate).

10. Switch to a cup of herbal tea whenever you usually have a cigarette. That might be at breakfast, midmorning, or after meals. The act of brewing the tea and slowly sipping it as it cools will provide the same stress relief as a hit of nicotine.

1 。列一個名單，其中包括所有你喜歡吸煙的理由。在一張紙的中間向下劃一條線，把他們寫在一邊，另一邊列出所有你不喜歡的理由，如它是怎么阻礙你的健康，工作，家庭等，Daniel Z. Lieberman, M.D.（威爾丹尼爾利伯曼）醫學博士建議，華盛頓特區喬治華盛頓大學臨床精神病學研究中心主任。隨著時間的推移想想名單，并作出修改。如果你足夠的勇氣，從家人和朋友那里反饋他們不喜歡你抽煙的信息。當消極的一面遠遠大于積極的一面，你準備撤出。

2 。然后列另一份名單——為什么戒煙并不容易。要徹底，即使名單很長令人沮喪。以下是最重要的部分：每條下面，列出一個或多個克服這一挑戰的方法。舉例來說，其中一個項可能是： “尼古丁是一種成癮藥物。”您的選擇可能是：“嘗試尼古丁替代品。 ”另一個原因可能是：“吸煙可以幫助我緩解壓力。”您的選擇可能是：“以后以五分鐘的散步代替” 。您預期的戒煙的挑戰解決方案越多，您成功的機會也就越大。

3 。設定戒煙日期和寫一個“停止日期合同”，上面包括您的簽名和支持證人。

4 。把所有的戒煙的原因寫在索引卡上，并時刻把它保持在您的身邊。這里有一些讓你開始：“我的女兒，我的孫女，我的丈夫，我的妻子... ”你的想法。

5 。當您準備退出，停止購買條裝香煙。相反，一次只買一包，并且一次只帶兩三根在身上（盡量把他們放在錫盒里）。最終你會發現，當你想吸煙時，你不會馬上再有任何可用。這將慢慢使你戒煙至少是較少的香煙。

6 。在戒煙的前一個星期,列一份你什么時候吸煙的名單，在那個時間你正在做什么，以及渴望有多少強烈，看看是不是因為一天中特定時段或活動增加您的渴望，Gaylene Mooney建議，美國吸煙與煙草有關問題呼吸呵護小組委員會主席。然后在這些時候安排有趣，獨特的事情，像我們在這里推薦的一些。

7 。準備一份當渴望來襲時要做的事的名單。建議包括：散步，喝一杯水，親吻你的伴侶或孩子，為狗扔球，洗汽車，打掃一個柜子或壁櫥，做愛，嚼一塊口香糖，洗臉，刷牙，打盹，喝杯咖啡或茶，練習您的深呼吸，點蠟燭。復制一份清單并時刻帶在身邊，當渴望來襲時，您可以迅速拿出名單并快速做一些上面的事。

減少和代替
8 。當您戒煙的日子到來時，拒絕任何使你想起吸煙的東西。這里包括所有的吸煙用具-剩下的香煙，火柴，打火機，煙灰缸，煙斗，即便是你車上的點火器。

9 。工作休息時，在您的計算機上玩單人紙牌游戲代替抽煙。它大約在同一時間而且更有趣（雖然像香煙一樣，它可能變得很上癮）。如果您的公司禁止這樣的游戲，尋找其他五分鐘消遣：一個電話，散步，或到外面吃塊水果（但不是吸煙者聚集的地方 ）。

10 。把你通常抽煙的時間換成喝一杯涼茶。這也許是在吃早餐的時候，上午，或飯后。泡茶的過程和慢慢抿茶使它變涼 ，將提供和尼古丁沖擊同樣的應力消除。