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 quit smoking, and their solutions, the better your chance of success.
Set a quit date
Write a “quit smoking date contract” that includes your signature and that of a supportive witness.
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.