Preparation is key for you to quit smoking. Time to review your current lifestyle. This will give you a clear picture of your smoking habit. Once you know all the circumstances under which you smoke, you will know exactly what needs to change for you to succeed.

1. Jot down the occasions you smoke. This will include every cigarette whether you are at work or at home. Do you automatically light up with a coffee? Right after dinner? What types of foods make your cigarette more enjoyable? Does drinking alcohol drive your smoking habit?

2. Do other people help drive your smoking habit? Do you tend to smoke more when you are in the company of other people? Are they also smokers or are they non-smokers? Do you smoke more around other smokers? Do you smoke less around non-smokers? Do people frequently offer you a cigarette? This is important, because this will increase the number of cigarettes you would normally smoke.

3. Track your thinking at the time you light up. Do you smoke more when you are under stress? What things make you stressed that you need a cigarette? Do you ignore thoughts that remind you how important it is to quit? Do you ignore thoughts about the damage you re causing and the dangers of smoking? What do you tell yourself when you reach for that cigarette? Do you tell yourself you can t quit so why bother? Do you convince yourself how much you enjoy smoking, and that makes it ok?

4. What are your reasons for smoking? Do you smoke out of boredom? Do you smoke less when you are busy, either at work or with your favorite project, hobby or leisure activity?

5. Are there certain places where you are more likely to smoke? Do you smoke more when you are in the garage or work room than when you are in the rest of the house? Where and when do you smoke the least?

6. Do you have rituals that include having a cigarette? Do you have a favorite lighter? Ashtray? A certain chair where you enjoy a smoke? Do you always sit on your deck, patio or verandah to light up?

7. One last thing on your road to quit smoking. Time your habit. You ll find that lighting up takes place at certain times of the day. Common times are as soon as you get up in the morning, right after breakfast, at your morning coffee break, after eating lunch, on the drive home, before and after dinner.

 

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Spend as much time as you need on this list and it will help you significantly when you quit smoking. Time your smoking, check your rituals, examine your whole smoking lifestyle before you start your quit smoking program.

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