Quit Smoking for Good

It’s Time to Kick Butts in the Butt

I know, I know… you’ve said you’d quit smoking before, but it’s really tough to actually stop, isn’t it?

Whether you’ve tried and failed lots of times or just thinking about it, breaking the nicotine habit ain’t easy.

But don’t stress — with the right plan and mindset, you can totally quit for good.

I’ll share my top tips that helped me finally ditch cigarettes for good.

I’ve been cigarette-free now for over 30 years, all because I changed my routine to deal with cravings.

I promise, these tricks will help you stay smoke-free.

Toss Your Smoking Stuff

Throw out anything cigarette-related, like ashtrays and lighters.

Seeing that junk will only tempt you to light up again.

Dump it in the trash so it’s out of sight.

Find Other Things to Do

When that ciggie craving hit me, I distracted myself with a healthier option.

I chewed gum.

But if you don’t like gum, munch carrots or chug water instead of smoking.

Doodle, exercise, or chat with a friend — anything to keep busy.

Get Support

I told my friends I was quitting — it helped because most of them didn’t smoke anyway.

I think they were surprised but relieved at the same time. I always felt awkward sneaking out for a fag midway through a meal when I was out with them anyway.

I think it’s best to tell people you’re quitting, so they can cheer you on.

Ask them to check on you and be real if they see you slipping up.

You can also buddy up with someone else who is quitting for extra motivation.

Nowadays, we are lucky, as there are apps that let you connect with others too.

Join the thousands of Australians who are giving up for good by talking to your doctor or accessing the range of quit support services available, including:

Quitline (13 QUIT or 13 7848)

Quit.org.au

My QuitBuddy.

Ride Out Cravings

When the urge to smoke comes, remember that it’ll pass whether you do or don’t.

Distract yourself and power through the first few intense minutes.

I found that my cravings usually peaked at 5 minutes after eating, then calmed down, so just hang in there.

Tell yourself you’re stronger than nicotine.

Reward Your Wins

I stayed motivated by celebrating my milestones.

I marked a week smoke-free with a nice dinner.

At a month, I treated myself to something cool. I paid for a month of Spotify music!

Small rewards make quitting feel like an accomplishment instead of deprivation.

You deserve to feel proud!

Got Questions?

What’s withdrawal like?

Expect headaches, irritability, insomnia, and cravings, especially the first week or two as your body detoxes.

Drink water, rest, and go easy on yourself during this adjustment period.

How long do cravings last?

They lessened over time for me. Most folks say cravings only last a few minutes after the first month. Occasional urges may still pop up years later, but they are way weaker and easier to brush off.

What is the best way to deal with triggers?

If something like coffee or drinking usually makes you smoke, change it up.

Have tea instead of your usual coffee for example.

You can also take deep breaths, call a friend, chew gum, or go for a walk to ride out the urge.

Stay motivated?

Celebrate your progress with little rewards to feel good about quitting instead of deprived.

Remembering your reasons for quitting, like health or money, can also push you on hard days. Tell yourself you’re tougher than nicotine.

Health benefits?

Well I found out from my doctor that some big long-term perks include lowering your risk of cancer, heart disease, and other illnesses.

She told me that within a year, my extra risk of heart problems is cut in half versus smoking.

I found my lungs also started getting stronger again fast. I wasn’t coughing up that mucus first thing every morning.

Overall health and life quality seemed to improve the longer you stay smoke-free.

Some Final Thoughts

Quitting smoking isn’t simple but it’s totally possible with the right attitude and plan.

Every cigarette not smoked is a win.

While cravings may come and go, they chill out a lot over time.

Focus on changes, lean on your people, and reward your accomplishments.

If you mess up, don’t stress — just commit to not having the next one.

I urge you to give it a go!

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