Stop and Think: Spend some time thinking about your life and why you want to live a healthy lifestyle.
Write Down Why: Think of all the reasons why you want to stop smoking. It helps for some people to write these reasons down and then Read them often. This is about wanting to live a long, healthy life and to be able to breath deep.
Pick a Day: Now it's time to set the day you smoke your last cigarette. I recommend at least two weeks away to give you time to prepare. But do set that date. Tell everyone you know you are quitting and write it on your calendar. Many people celebrate it for years after they quit.
Toss the Gear: Begin to get rid of all your smoking paraphernalia. The ashtrays, the pretty lighter, the case.
The ciggaretts stashed in the car, the garage, the desk, everywhere. Out, everything. Keep only one pack of cigs and a plain matchbook to use until your quit date. Try to smoke only one pack untill those 2 weeks are over.
Plan for Cravings: Get to know the enemy -- your addiction to cigarettes. You need to know when the cravings will be the most difficult so you can plan for how to manage them until they go away. Get to know your cravings and appreciate that they are there, but let them go.
Have things ready at hand for when the cravings hit: Have a bottle of "stop Smoking" on you at all times.
Peppermint toothpicks are popular to help keep your mouth busy.
Chewing gum is what helps most people.
Another distraction is touch therapy. Keep a bottle of hand lotion nearby and when the craving hits, slather some lovely lotion, on your hands, neck, legs, face - it will distract you for a few minutes until the craving passes.
Weight Is Not the Issue: Yes, people often gain a few pounds (the average is around five) when they quit. Your metabolism is normalizing after being artificially stimulated from the cigarettes. Don't beat yourself up about being hungry or having a mouth that can't be quiet. Just do your best to eat healthy and know that after you quit you'll have the time, energy, and motivation to knock off those extra pounds. The dangers of smoking so far outweigh gaining a little extra weight!

This Is WAR: If you really intend to quit, then you have to get really serious about this. It is war. You must think of cigarettes as a lover that wants to kill you. Your desire for cigarettes sneaks up on you, seduces you, stimulates you and makes you feel good temporarily, and then slowly destroys your lungs, heart, vessels and organs. It's literally stealing your life.
Don't Stop Trying! Don't be discouraged about being addicted. That's what you're up against. While your rational mind is saying QUIT and all your values about life and living feel violated every time you smoke, remember this is a vicious demon. Nicotine addiction is worse than heroin. You are the victim of a billion-dollar industry that has devoted years to creating a deadly, toxic designer drug that kills. Fight back.

CELEBRATE! You are a nonsmoker! This is a rebirth for every cell in your body. Take the time to sit quietly and just breathe. Tell your lungs you'll take care of them now, you'll endure the nicotine withdrawal and allow them to heal. Make a fist and hold it over your heart. That's about how large your heart muscle is. Tell your heart, no more toxic gasses flowing through. There will be no heart damage any more. These are wonderful empowering messages to give yourself. You are up against escape from an addiction worse than heroin. Give yourself lots of credit for doing this. It may be the most important thing you ever do to preserve your life.

You would probably be amazed if you really could count how each day you are reclaiming your life. Knowing the days, hours, minutes, and money saved reminds us of how long we've been free of this demon nicotine, and it can also remind us of how long our miraculous body has been recovering and reclaiming our health.

And while it's great to know how much lifetime and money you've saved by not smoking a number of cigarettes-- you know what? -- some of the greatest benefits just can't be turned into numbers. Be sure to notice and track them as well:

Take a deep breath. Do it outside and smell the spring in the air.
Let your teeth sink into a piece of juicy, fresh fruit and feel your taste buds come alive.
Some folks find out from their intimate partner about the benefits of quitting smoking to one's sex life.
Your hair, clothes, car, and workplace probably don't smell of stale cigarettes anymore, and those nasty ashtrays aren't littering your life.

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