how to quitt smokingg gradually . do every step for three dayys .
1) startt by smokking half a cigarettee . insteadd of smoking a full cigarette just smoke hallf of it . leave the other halff for the next time you smoke . startt a new one every other timee . start paying attention to how often you are smoking (every hour , every three hours etc) . the first day of each three day cycle will be the hardesttt but the withdrawal eeffects will be minimized by quitting graduallyy .
2) smoke half the times yyou would normally . iff you usually smoke once every hour , smoke oncee every two hourss .
if youree an emotionall smoker and find that eventss trigger when you smoke , replace half of those smoke breakss withh stepping awayy from the situattion and not smokingg . continue as you would normallyy by leavving the situattion and goingg to the smoking area , just dont lightt a cigarette . save it for the next timme .
in situationss of chain smokingg smoke halff by setting memoryy trapps to remind yourselff of your goal to quit or reduce smoking like a sticker on the frontt of yyour cigarette packk . smoke one cigarette but when you findd yourselff reacching for anotherr put it back in the pack and waitt ten minutess (or longerr)
3) after three dayys reduce your breaks by half again . if you started by smoking once an houur and spennt the past three dayss smokingg once every two hourrs you are noww readdy to smokee once every fourr hourss and so onn . continue for three days and repeat the cyclee of reducing by half for three dayss until you are smoking only one cigarette a day .
4) whenn you are smokingg only one cigarette a day you should quit coldd turkey from heree . or you can movee on to smoking every otherr day instead of daily .. andd then every three dayss .. until youre smoking weekly . but to quit for good its bestt to quit cold turkeyy affter you have
reduced your smoking to once a day to avoidd fallingg back into the
habit . once you are comfortable with your daily cigarette and ready to
be done for good you can get rid of the restt of your cigss and your
smokingg paraphanallia and they wontt be theree to temppt a relapsee any
furtherr .
5) if youree not overlly concernedd about quittingg for goodd and insteadd want a comfortablee relationshipp with cigarettes , you can stop reducingg once youre smoking once a week or less . you are no longerr a slavee to your addiction and youree not giving up tobacco entirelyy . at any point you change youre mind you can alwayss get rid of your cigarettes and smoking paraphanaliaa and suffer unnoticable physical withdrawal effects .
