As you’re getting ready to quit smoking, stop buying cartons of cigarettes
Instead, only buy a pack at a time, and only carry two or three cigarettes 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 stop smoking.
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.
Prepare a list of things to do when a craving hits
Suggestions include: take a walk, drink a glass of water, kiss your partner or child, throw the ball for the dog, play a game, wash the car, clean out a cupboard or closet, have sex, chew a piece of gum, wash your face, brush your teeth, take a nap, get a cup of coffee or tea, practice your deep breathing, light a candle. Make copies of the list and keep one with you at all times so when the craving hits, you can whip out the list and quickly do something from it.