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.
Set a quit date
Write a “quit date contract” that includes your signature and that of a supportive witness. Here are some incredible ways your body will heal itself after you quit.
Write all your reasons for quitting on an index card
Here are some to get you started: “My daughter, my granddaughter, my husband, my wife…” You get the idea. Keep it near you at all times.