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.
As you’re getting ready to quit, stop buying cartons of cigarettes
Instead, only buy a pack at a time, and only carry two or three with you at a time (try putting them in an Altoids tin). Eventually you’ll find that when you want a smoke, you won’t have any immediately available. That will slowly wean you down to fewer cigarettes. Worried about gaining weight? Here’s how to avoid weight gain when you quit.
Keep a list of when you smoke for a week before quitting
Also note what you’re doing at the time and how bad the craving is to see if specific times of the day or activities increase your cravings, suggests Gaylene Mooney, chair of the American Association for Respiratory Care’s Subcommittee on Smoking and Tobacco-Related Issues.