|Put it in writing. People who want to make a change often are more successful when they put their goals in writing. Write down all the reasons why you want to quit smoking, like the money you’ll save or the stamina you’ll gain for playing sports. Keep that list where you can see it. Add new reasons as you think of them. |
Get support. People are more likely to succeed at quitting when friends and family help. If you don’t want to tell your family that you smoke, ask friends to help you quit. Consider confiding in a counselor or other adult you trust. If it’s hard to find people who support you (like if your friends smoke and aren’t interested in quitting), join an online or in-person support group.
Strategies to quit smoking
Set a quit date. Pick a day that you’ll stop smoking. Put it on your calendar and tell friends and family (if they know) that you’ll quit on that day. Think of the day as a dividing line between the smoking you and the new, improved non-smoker you’ll become.
Throw away your cigarettes — all of your cigarettes. People can’t stop smoking with cigarettes around to tempt them. So get rid of everything, including ashtrays, lighters, and, yes, even that pack you stashed away for emergencies.
Wash all your clothes. Get rid of the smell of cigarettes as much as you can by washing all your clothes and having your coats or sweaters dry-cleaned. If you smoked in your car, clean that out, too.
Think about your triggers. You’re probably aware of the times when you tend to smoke, such as after meals, when you’re at your best friend’s house, while drinking coffee, or as you’re driving. Any situation where it feels automatic to have a cigarette is a trigger.
Once you’ve figured out your triggers, try these tips:
· Break the link. If you smoke when you drive, get a ride to school, walk, or take the bus for a few weeks so you can break the connection. If you normally smoke after meals, do something else after you eat, like go for a walk or talk to a friend.
· Change the place. If you and your friends usually eat takeout in the car so you can smoke, sit in the restaurant instead.
· Substitute something else for cigarettes. It can be hard to get used to not holding something or not having a cigarette in your mouth. If you have this problem, stock up on carrot sticks, sugar-free gum, mints, toothpicks, or lollipops.