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How To Quit Smoking Fast - Quickly, Painlessly and Permanently!

Author: Tim Cosgrove

How To Quit Smoking Fast - Quickly, Painlessly and Permanently!

Book Series: How To Quit

1. So… You Want to Quit Smoking?

There is a joke that is told by many people who are addicted to cigarettes when they say, “It is easy to quit smoking… I’ve done it thousands of times.” The truthfulness of this statement really helps to punctuate the fact that quitting smoking is difficult and it is one that is often unsuccessfully attempted. The fact of the matter is that smoking is no joking matter, and as you will learn through the pages of this book, it is one habit that may be even more serious than what you had considered.

Smoke 2

Of course, if you do smoke, you really need no one to tell you that it is bad for you. The fact that it is bad is printed on the side of every pack of cigarettes, and most people who smoke are able to feel the physical effects that smoking has on them. That is why we are not going to dwell on the negative aspects of cigarettes and what they are doing to your health. We are going to review the information in the following chapter, just to help provide an overview of the chemicals and dangers that exist when you smoke cigarettes. Other than that information, we are going to try to focus on the positive aspects of quitting today.

Why Are You Addicted?

Most people who smoke will readily admit that they are addicted to the habit. What they may not recognize, however, is why they are addicted, and exactly how deeply the addiction has taken hold of their lives. Before we begin to discuss how to break the habit quickly, painlessly, and permanently, we are going to review why you are addicted and how it affects you on a physical and mental level.

Why is it important to understand addiction? Quite simply, it is often misunderstood, but when you have a true understanding of addiction and how it is affecting you, it makes it easier to break the habit. It also lets you see that like any addiction, cigarette smoking has a temporary hold on your life. Once you are able to quit and make the necessary adjustments in your life and in your mind, you will find that it gets easier quickly, and eventually, the habit will fade into nothingness.

The Good and the Bad of Kicking the Habit

If you have done any research on quitting smoking in the past, you likely already recognize the fact that there are many different methods available. Some of these require quite an output of money, regardless of whether it is through purchasing cigarettes substitutes, nicotine substitutes, or even seeking professional help from psychotherapists and hypnotists. The fact is that you don’t need any of it in order to quit smoking painlessly and quickly.

We are going to review some methods of kicking the habit that you can do on your own, at home, and without a large output of money. Quite simply, once you kick the habit, all of the money that you have been spending on cigarettes up to this point will go directly into your pocket. You will be surprised with how easily these methods can work and how quickly that will have you snuffing out your last cigarette butt for good.

Will You Quit Permanently?

One of the difficulties that many people experience is that they only quit on a temporary basis. They may be able to make their mind over and change some of their habits so that cigarette smoking is no longer a part of their lives, but it is only on a temporary basis.

In this book, you will learn the methods that can quickly help you to quit smoking cigarettes and to do so without the serious nicotine cravings that often plague those who try to kick the habit. At the same time, you will learn how to incorporate these methods as a part of your permanent lifestyle so that you never go back to the habit again.

When you quit smoking, it is unreasonable to imagine that you will never want to return to the habit again. Quite simply, there is no guarantee that you will not have a cigarette craving or that you will not, from time to time, want to give into your cravings during times of stress and difficulty. When you put the methods in this book into practice, however, you will find that those cravings are few and far between, and when they do appear, they are quickly dismissed.

It’s time for you to start a new way of life. When you quit smoking, you will be able to quickly enjoy all the benefits that a smoke-free life has to offer. In addition, you will be part of a unique and elite group of individuals who were able to rid their lives of one of the most potent and addictive drugs in existence. The journey starts now and ends with you smoke-free, painlessly and permanently.

2. What Is a Cigarette? A Look Behind the Scenes

Although we are going to focus on mainly positive information about quitting smoking, it is a good idea to have a brief overview of the negative aspects of continuing to smoke. In this chapter, we are not going to review information about the fact that smoking can lead to cancer, heart disease and a whole host of other well-known diseases. We are, however, going to take a look inside of the cigarette and why it is such an evil addiction that is difficult to break.

Cigarette 1

If you trace the history of tobacco use, you will find that it has rather evil beginnings as well. In the First World War, starting in 1914, the cigarette companies targeted the United States military, providing cigarette distribution as a method of overcoming the horrors of war. This really started the association between the military and smoking, a problem that still exists today. During the Second World War, it escalated with the cigarette companies providing free cigarettes to soldiers. By that point, the tobacco industry had really gained a foothold and it only grew from that point forward.

The efforts of the cigarette companies to keep us addicted have not dwindled since those wartime years. As a matter of fact, they have used a variety of methods, especially the media, which helps to change our perception of smoking and to make the decision to start in the first place. They are experts at marketing, and as such, it is very difficult for a young and inexperienced mind to avoid taking the bait. Even though many of the rules that govern smoking in movies and through other forms of media have changed, they are still shown regularly and continue to promote the habit, year after year.

What Is in a Cigarette?

If you’re like most people, you think that the only thing that you are smoking when you have a cigarette is tobacco. In reality, tobacco is not an addictive plant, but rather, it is the nicotine that is included in the tobacco which is addictive. That chemical is able to cross the blood-brain barrier, and it is a very potent drug, which is commonly used as an insecticide. In fact, many people will smoke cigarettes or light a cigar in order to keep mosquitoes or other insects away. It is very effective at doing this, but unfortunately people are breathing that insecticide into their lungs.

The cigarette smoke that is being inhaled contains more than 7000 chemicals. This includes 43 chemicals that are proven to be carcinogens, and more than 400 other toxic chemicals that should never be put into the body in large quantities. A look at a few of the chemicals can help you to see that it is a habit surely to be avoided.

Acetone - When you smell that distinctive smell associated with nail polish remover, you are smelling acetone. This is one of the chemicals found in cigarette smoke.

Butane - This chemical is used in lighter fluid but it is also included in cigarettes.

Lead - Most of us are familiar with the dangers associated with lead poisoning. When you inhale cigarette smoke, you are inhaling lead as well.

Tar - This chemical, which is often cited on the side of a cigarette pack, is the same material that is used when paving the roads outside of your home.

Arsenic - This chemical is commonly used in the manufacture of rat poison but it is also used in cigarettes.

Ammonia - Typically used as a household cleaner, this chemical is also part of the cigarette that you are smoking.

Methanol - Could you imagine drinking rocket fuel? When you smoke a cigarette, it includes methanol, which is a primary part of rocket fuel.

Formaldehyde - This chemical, which is commonly known as embalming fluid, is also included in your cigarette.

Obviously, this is only a short list of the many chemicals that are included in cigarettes. Some additional research can be done, if desired, and you will find that there are thousands of reasons for you to kick the habit.

3. The Anatomy of Addiction

There are a number of different substances included in cigarette smoke that are considered to be addictive. The primary addictive agent in cigarettes, however, is nicotine, a chemical that is found in tobacco plants naturally. It is not actually a part of the plant but rather it is a chemical that is produced by the plant to help protect it from insects. It is a very powerful insecticide, and drop for drop, it is over 300% deadlier than arsenic.

Smoking Man

Most of us will readily admit that we are addicted to cigarettes. It is a very difficult addiction to break and we may have tried breaking it multiple times in our lives. What we may not understand, however, is how cigarette addiction occurs. When we understand more about the addiction, it can help us to see why it is so important for us to kick the habit. Unfortunately, understanding the addiction doesn’t make it easier to quit, but it can let you know what is going on inside of your body and brain which keeps you smoking.

The chemical known as nicotine is very similar to a brain chemical that is known as acetylcholine. It is a chemical that is able to cross through the blood-brain barrier, and once it is inside of our brain, it is able to control the flow of hundreds of neurotransmitters. It is not necessary to understand how all of those neurotransmitters work, but it is important for you to understand the primary reason why you are addicted: the brain chemical known as dopamine.

Dopamine is a neurotransmitter (brain chemical) that is closely associated with pleasure. It teaches us, so to speak, that when we perform certain actions, we get pleasure as a result. For example, the fact that you feel good after eating good food or that you get thirsty and then you drink it is because of the release of the neurotransmitter dopamine, and the fact that it has taught you that when you take part in these activities, you receive pleasure. In reality, however, it teaches us how to survive, procreate, and to live our day-to-day lives.

When you smoke cigarettes, the nicotine enters into the brain and it has the effect of causing dopamine to be released in great quantities. It also affects another brain chemical, known as monoamine oxidase (MAO). MAO is responsible for breaking down dopamine, and due to the fact that it is affected by nicotine, the dopamine is allowed to linger in the brain. This teaches our brain very quickly that when we smoke cigarettes, we get a pleasurable response. It doesn’t take long before the pleasure becomes a necessity and we are hopelessly addicted.

Along with the chemical addiction to cigarettes, it is also possible to be mentally addicted as well. We may smoke throughout the day, and our smoking may be triggered by any number of different events, such as waking up in the morning, eating a good meal, sitting down to relax, or the last thing that we do before we go to sleep at night. When we associate smoking with those triggers, it can cause us to be mentally addicted to cigarettes as well.

Mental addiction is slightly different, but it also involves the pathways and brain chemicals in the brain. When we perform a task repeatedly, the brain cells (neurons) form a well-rounded pathway through the brain and it is easier for the brain signals to cross the synapse on those pathways. Eventually, it becomes very difficult for us to step outside of the lines because our body prefers the path of least resistance. It is not impossible, however, to make the changes, and eventually, we can form new pathways which become a new habit.

When you are addicted to nicotine, you have more than a simple habit. Nicotine addiction, like any other drug addiction, is considered to be a mental illness, and it is also considered to be incurable. Although you may be able to overcome the habit of nicotine by using the methods outlined in this book, you will never be able to go back to it again. Even a single cigarette could result in a permanent relapse and an issue with addiction that is even more difficult to break in the future.

4. The Benefits of Quitting Now

When you quit smoking, there are going to be obvious benefits that are experienced quickly and some that will last for a lifetime. Most people tend to focus on the negative aspects of smoking, such as the chronic cough, a greater likelihood of disease, or waking up feeling like you have somebody standing on your chest. Although some of the damage that is caused by smoking may be permanent, you may be surprised by how quickly your body begins to heal itself and to overcome the issues that you experience while you are smoking, after you quit for good.


When you quit smoking, you do not need to wait long until you experience the benefits of kicking the habit. Within approximately 20 minutes after your last cigarette has been snuffed out, your heart will begin to respond and your heart rate, which may have been accelerated for years, will begin to drop. It is doing so to a more normal level and one that will allow it to last for a long, long time.

A few hours after you quit, your blood pressure will begin to catch up with your lowered heart rate. If you suffer from high blood pressure, it may return to a more normal level. Another benefit is that your circulation in your extremities will also tend to improve. Your toes and fingers, which may tingle on a regular basis because of a lack of circulation, will begin to feel the warmth of blood flow.

Within 10 to 12 hours after smoking, the carbon monoxide, which is a part of the cigarette, will begin to dissipate from the bloodstream. This will have a number of benefits, including allowing your blood cells to carry oxygen to other parts of your body. When you have high levels of carbon monoxide in your bloodstream because of smoking, it bonds to your red blood cells and keeps the oxygen from bonding.

One of the more serious problems which may be associated with cigarette smoking is an increased risk for a heart attack. You do not need to wait long until that risk begins to drop. As a matter of fact, within 24 hours of taking your last puff of a cigarette, your risk of a heart attack is going to drop significantly. Of course, you will still be at a higher risk at this point, but it is certainly heading in the right direction.

One of the enjoyable benefits that you will experience after you quit smoking is that your senses will become heightened. Some of the issues that are experienced while you smoke are a lack of taste and smell. When you stop smoking, the senses will begin to rejuvenate and you will likely notice a difference within 48 hours after kicking the habit.

It is during the third day that you will experience some of the more difficult problems with quitting. It is thought that it only takes three days for the physical part of nicotine withdrawal to dissipate, but as your body begins to completely purge itself of nicotine, it will also react with stronger cravings. It is not unusual for people who quit smoking to experience nausea, headaches, and other severe problems at this time. Stay strong and you can see the other side, along with all of the rewards that go along with it.

In the weeks and months that follow, your body will continue to heal itself and to clean the tar which has polluted your lungs and the rest of your body. You will be able to breathe easier, and you will find that it is easier for you to exercise and to take part in an active lifestyle. The cilia in your lungs will also begin to function more fully, allowing you to breathe easier and reducing your risk for illness and infection.

When you are able to reach the one-year mark after quitting, you truly have reached a milestone. After a year, your risk for heart disease is significantly reduced and your body has cleansed itself of the pollution that you have been putting into it for the years that you were smoking. Many people look at a 50% reduction in the risk for heart disease as being a relatively low number. However, you are twice as likely to have a heart attack when you smoke than you are as a non-smoker. Those are numbers that you can live with!

5. Identifying Your Smoking Triggers

There are many factors associated with the habit of smoking that help to make it an even stronger habit. One of these factors is what is commonly known as “triggers”, events that happen in our day-to-day lives which make it likely for us to light up a cigarette. These triggers may differ from one individual to another, but one thing is certain, all those who are addicted to cigarettes have their own triggers.

No Smoking

There are also some triggers which tend to be the same from one person to another. For example, most people who enjoy drinking a cup of coffee also enjoy having a cigarette along with it. Drinking alcohol can also be a very strong motivational trigger, as can eating a good meal. Even simple acts, such as driving in a car or taking your pet for a walk can be a trigger that prompts you to enjoy a cigarette. It is very difficult for you to do any of those tasks without wanting to light up, and if you do happen to avoid lighting up during these times, it can be a very unpleasant sensation.

Learning Your Triggers

It is very important for you to learn your triggers and be able to identify them so that you can do something about them. In part, this will be discussed in a further chapter about keeping a smoking diary, but even if you don’t keep a diary, you will likely be able to identify the main triggers which cause you to light up a cigarette. There may also be others, however, that are more difficult to identify.

An easy way for you to learn your triggers is to wrap a rubber band around your pack of cigarettes. When it comes time to light up a cigarette, you’re going to need to remove the rubber band so that you can get into the pack. This little reminder will bring to your mind that you are trying to identify why you are lighting up a cigarette. This helps to reduce the likelihood that you will simply smoke a cigarette without really thinking about it and miss the opportunity to identify a potential trigger.

It is also true that some triggers tend to be stronger than others. For example, you may find it practically impossible to avoid smoking a cigarette when you are drinking alcohol or even having a cup of coffee, but you may find it easier to go without a cigarette when you are driving to the convenience store. The stronger the motivation the smoke, the more difficult it is going to be to take part in that activity and not smoke in the future.

Mixing up Your Circumstances

Before you decide on your quit day, it is a good idea for you to begin to change your circumstances so that many of the triggers are different. Most of us tend to keep the same routine day after day, but this can be a real problem if you are a heavy smoker. You will likely have similar triggers at similar times of the day and they will not vary from one day to another. Although it can be difficult, it is a good idea for you to mix up your routine so that you are doing things differently throughout the day.

For example, if you tend to smoke a cigarette every time you are in the car, try taking small trips around the block without having a cigarette. If you tend to light up a cigarette every time you have a cup of coffee, try switching to green tea for a week. Of course, some of us are quite addicted to our cup of coffee as well, but if it is going to make a difference in you smoking a cigarette or not, it’ll be well worth the effort.

You should also consider the people that you are around when you smoke cigarettes. If you tend to have friends who smoke, it can be very difficult to run in the same circles with those people and manage to avoid smoking. It may be that for the first few weeks after you quit, you may need to avoid those people, at least in social situations.

Identifying your triggers is very important, and doing so can certainly go a long way in helping you quit without severe side effects. Once you are able to identify the triggers, you can begin to recondition yourself so that you are no longer craving the cigarette along with those activities.

6. Should You Wean Yourself off Cigarettes?

If you have tried to quit smoking in the past, and many of us have tried unsuccessfully, it is likely that you tried to wean yourself off cigarettes. For example, you may smoke a pack of cigarettes every day and you decide that it would be a good idea to cut down a few cigarettes per day and hold that level for a week, after which you will cut a few more cigarettes out of your day. This is known as weaning or tapering off smoking, but is it effective?

Smoking And Moving Cigarette

When you talk to most people about tapering off their smoking habit, it is likely you are going to hear stories about how they were unsuccessful in doing so. There may have been a certain amount of time where they were able to keep from smoking extensively, but eventually they went back to their old habits again. What is it that makes weaning yourself off cigarettes so difficult when it seems to be such a good idea?

First of all, you need to remember that smoking is an addiction, which in essence is a form of mental illness. It is not possible to overcome the addiction; all you can do is to abstain from smoking for an extended amount of time, in this case, forever. If you go back to the habit, even for just a single cigarette, it is likely that you will trigger the addiction and start smoking once again.

When you begin to taper down and cut some of the cigarettes out of your daily routine, you are, in effect, triggering the withdrawal symptoms from the addictive habit. They may not be as severe as if you had stopped cold turkey, but they do exist. You’ll be locked in a constant struggle of trying to maintain your current level of smoking, while at the same time, continuing to decrease the amount that you are smoking on a daily basis.

When you quit smoking, it takes approximately 3 days for the majority of the nicotine to exit your system and for the physical withdrawal from smoking to end. When you try to taper off smoking, you are constantly fighting the physical symptoms of withdrawal and you are relying completely on your willpower to get rid of the habit.

This book is about a method, or a series of methods, that can be used to quickly, painlessly and permanently kick the smoking habit. That is certainly not what you are doing when you are tapering off of the habit. As a matter of fact, you are working against yourself both mentally and physically, and you are promoting the suffering that inevitably you will have to go through if you do decide to go smoke-free.

Reinforcing the Habit Through Tapering Off

Something else that you are doing when you try to taper off the habit is reinforcing the habit even further. As we discussed in the previous chapter, you likely have triggers and you follow the daily habits with the secondary habit of smoking. When you try to taper off, you typically become more structured with your smoking habit. You savor each cigarette that you have and you try to smoke them at times when they will be most enjoyed.

Rather than helping you to quit smoking, weaning your way off cigarettes typically makes the habit stronger. It reinforces your triggers and for the entire time that you are tapering off, you’re going to struggle with withdrawal symptoms that will just drag on and on for weeks or perhaps even months.

Will you ever be able to taper off and smoke fewer cigarettes? Yes, but not typically in the way that most people do it. One way that you can taper off to reduce your smoking habit is by reducing it to specific hours in the day. For example, you avoid smoking from 9 o’clock in the morning until 4 o’clock in the afternoon, and if you keep that pattern, eventually, you will not crave cigarettes during that time. Of course, you could eventually extend that duration and stop smoking altogether. That is what this book is designed to help you to do.

7. Keep a Smoking Diary

In the past two chapters, we talked about some of the triggers that are associated with smoking and how, in some cases, you may be reinforcing those triggers while you are trying to quit smoking. Although there are many things that can be done to identify the reasons why you smoke and the additional habits that may be associated with it, one of the easiest ways to do so is by keeping a smoking diary.


A smoking diary is a private journal and the information that is included in it is for your eyes only. It is a diary of your moods, life conditions and even your deepest thoughts which are associated with your day-to-day life. You can use this information to identify the times and triggers which cause you to smoke cigarettes so that you can do something about it in the long run.

How to Keep a Smoking Diary

There are quite a few formats for keeping the smoking diary but one of the easiest ways to do so is to keep a small note pad and pencil with you at all times so that you can jot down information when you have a desire to smoke. It is a good idea for you to begin your smoking diary during the time that you are still smoking on a regular basis.

During the time that you are keeping a smoking diary, which may last anywhere from a week up to a month or more, it is important for you to continue with your habit as is. Do not try to quit during this time and do not try to taper off your smoking habit or avoid smoking, just because you don’t want to write down the information. Each and every time you light up a cigarette, it is important for you to record the information so that you can use it later.

One important thing to consider is what you are doing prior to and during the time that you are smoking a cigarette. Smoking triggers are not always easy to identify, and at times, they may not be involved with the current task that you are involved in. For example, many people enjoy having a cigarette after a nice meal. It is easy to identify this type of trigger. On the other hand, you may instinctively light up a cigarette when you are nervous, or perhaps if you just had a run-in with your boss. These triggers may be difficult to identify, but anytime you smoke a cigarette, there is likely to be a trigger associated with it.

It is also important for you to consider your emotional state during the time you are smoking a cigarette as well. This is especially true before you had the cigarette, because as we stated in an earlier chapter, smoking a cigarette actually causes the release of dopamine in the brain. In many cases, you will be able to identify that you had some downtime before the cigarette was lit. Why is this important to record?

When your blood sugar begins to get low, your brain instinctively tells you that you are hungry and the craving is actually associated with the release of dopamine. Once you eat, the dopamine is released and you feel good. The same is also true with nicotine. Nicotine does linger in your system but it also tends to drop quickly in your bloodstream. When your body recognizes that the nicotine is waning and the dopamine is no longer being released, it causes you to crave a cigarette. When you smoke, you are rewarded with a flood of dopamine and your habit is reinforced.

One final thing to consider in your smoking diary is how you smoked the cigarette. Depending upon how you smoke a cigarette, the nicotine is going to be released into your system in a different way. For example, if you are trying to motivate yourself to do something, you will likely take quick puffs on the cigarette which will release the nicotine quickly into your system. On the other hand, if you are nervous and trying to relax, you will likely take a slow drag on the cigarette, which will release the nicotine into your system more slowly.

Once you have compiled the information, it is important for you to study it carefully. Through reviewing the information and comparing the different times that you had cigarettes, you will be able to identify new triggers and sub-habits that are associated with your nicotine habit. It is a very reliable way to learn about your nicotine addiction so that you can begin to make changes which will help you get out from underneath the smoking habit, once and for all.

8. Beware of Smoking Substitutes

There are many different methods of smoking. As was discussed earlier, some people try to taper off, although that is rarely ever effective at helping you to stop smoking permanently. It may also be necessary for you to quit cold turkey, simply throwing away the cigarettes and never going back to them again. If you have the willpower and prepare yourself properly, you may find that this type of cessation program is the most effective.


Another method that some people use is to substitute something for the cigarette habit. In some instances, this may be very beneficial and it can certainly help you to overcome the mental part of the addiction without having to go through the serious withdrawal symptoms associated with nicotine withdrawal.

At the same time, some of these methods are to be avoided. Not only do they continue to poison the body, they may actually be a clever trick which was initiated by the cigarette companies to keep you addicted to nicotine for the long-term. Remember that nicotine is a potent drug and when you are addicted, you are dealing with an irreversible form of mental illness. You need to get off the drug once and for all and then you can begin your smoke-free life.

Replacing One Habit for Another

Some people who smoke cigarettes feel that it is a good idea to switch to another form of tobacco. For example, some men may start using chewing tobacco or snuff as a way to overcome the smoking habit. Although it certainly is possible to do so, and the nicotine that you are getting through the chewing tobacco is sufficient to help get rid of the cravings, there are also many problems associated with this.

Like smoking, chewing tobacco also has health issues which are better avoided. Not only can it lead to cancer of the upper or lower digestive tract, it is also a very potent form of nicotine that is actually going to get you more addicted than smoking cigarettes. Is it possible to stop smoking by using smokeless tobacco? Yes it is, and many people are able to make the transition successfully. You are not, however, truly kicking the habit by doing so and you may be causing yourself additional difficulties which, in some cases, could be life-threatening.

Prescription Nicotine Supplements

Another method that some people use to kick the smoking habit is to get a prescription from their doctor for some type of nicotine replacement program. In many cases, this is done with a transdermal patch, which will allow the nicotine to slowly and steadily enter into the body. Another option that may be used is nicotine gum, which is chewed in a special way to release nicotine slowly into the mouth.

Many of these prescription medications are going to be effective at helping you to kick the habit, while at the same time, avoiding serious physical withdrawal symptoms. At the same time, however, they may be prolonging the difficulties that you are experiencing. Although you can kick the habit now, more than likely, you’re eventually going to go through withdrawal when you need to wean yourself off the nicotine medication.

Another type of medicine which is sometimes prescribed for those who are addicted to cigarettes is an antidepressant medication, known as a selective serotonin reuptake inhibitor. This type of medication is often prescribed for those with depression, and it affects serotonin by keeping it from being reabsorbed into the system. In essence, it is a medication which plugs the receptors for serotonin, and as a result, you have additional free serotonin which helps you to feel good. It may also help to reduce some of the cravings associated with nicotine withdrawal. Unfortunately, these medications also have some side effects associated with them, and many people want to avoid this type of drug because it affects their brain chemicals.

Should You Use an Electronic Cigarette?

One other method that is becoming popular today is the use of an electronic cigarette or E-cigarette. These devices look like a cigarette and they act like a cigarette when you are “smoking” them, but they are not actually cigarettes. They make use of nicotine packs, allowing you to get your fix for the drug nicotine, but at the same time, not polluting the air and being offensive to those around you.

Electronic cigarettes may seem like a good idea on the surface, but when you look underneath the surface, they were a product that was born for evil intention. It is a way for the cigarette companies to be able to keep people addicted to nicotine so that eventually they will either begin to smoke cigarettes or they will go back to smoking, if they were able to successfully quit. It is best to avoid these items, as they do not truly help you to kick the habit.

9. Setting the Day – And Sticking to It

There is an old saying that “If you fail to plan, you plan to fail.” That is true in many areas of life, but it certainly is something that needs to be considered when you are ready to quit smoking. This chapter is going to review information about preparing yourself both mentally and physically for the act of quitting. This can be a very important part of the process and it is certainly something that you should not overlook.

Flip Calendar 1

First of all, you need to look at your personal situation and determine if there is a better time for you to quit in the near future. This may be due to personal time that you will be away from those who smoke regularly, such as your coworkers. It may also be a time when your family is away, giving you the opportunity to live in a smoke-free environment and to get used to the fact that you are no longer a smoker. Regardless of the circumstances, if there is a time when it is going to be right for you to quit, you can use that as your initial quit day.

How long should you wait for the quit day? This really depends on you, but you need to consider the motivation which has gotten you to this point in the first place. If you have been following the information in this book, you likely already recognize the triggers that cause you to smoke and you may have begun to make the changes in your life which will diminish those responsive habits.

You may also have taken the time to keep a smoking diary. As was discussed, this is a very important part of the overall process of quitting and it is one that would require that you act on your motivation, once you have this information in hand.

Quite simply, if you wait too long to set your quit date, it shows that you are lacking motivation and your heart may not truly be in it. On the other hand, waiting for the weekend or for a week or two because it provides you with the best opportunity to quit are not displaying a lack of commitment, it shows forethought on your part.

Get Ready for Your Quit Day

In the days leading up to the quit day, it is important for you to prepare yourself mentally and physically. If you are truly interested in quitting permanently and quickly, you are going to stop smoking and from that point forward, you are never going to smoke again. Most smokers refer to this is going cold turkey, and in reality, it is the only way to quit. Any other form of quitting, such as tapering off on your smoking habit could have the opposite effect.

You should also prepare for the fact that quitting smoking is not going to be a shortsighted option. As a matter of fact, you may go through withdrawal symptoms that could last for quite some time so you need to prepare yourself for this possibility in advance.

If you’re going to use anything to help you quit, such as chewing gum, sunflower seeds, or toothpicks, make sure you have plenty of them on hand. You will be surprised with how quickly you go through these items as they will be a healthy replacement for the habit that you are stopping.

Should You Let People Know That You Are Quitting?

One of the more difficult decisions that will need to be made is if you should let other people know that you are quitting. In some cases, this can be a good thing, because it could provide you with the support system that will assist you in your efforts. There may also be those who, whether they will admit it or not, would like to see you fall short of the mark. They may even end up undermining your efforts and making it difficult for you to quit.

The best thing for you to do is to let a select group of people know that you are quitting. The other people, who are not going to be part of your support system, really should not be privy to this information. Don’t announce the fact that you are quitting on Facebook or any other social network website. It will make you accountable to a certain extent, but will also add pressure, which you don’t need during this difficult time.

You are not going to be able to haphazardly quit smoking and plan on avoiding it for the rest of your life. It takes a well-thought-out plan and commitment on your part to ensure that you are going to be able to kick one of the strongest addictions known to man. Rest assured that it is possible to kick the habit, provided you plan in advance, set your target date and arm yourself with the tools provided for you in this publication.

10. Fasting for Cravings Control

When you begin to do research on smoking cessation, you are going to hear a lot of advice. Some of the information is going to be well meant advice and it will be designed to help you quit, even though it is often just parroting information which is provided through larger channels. Other information may be somewhat self-serving, including those that serve the needs of the tobacco industry and keep you hooked, even though you are not using cigarettes at the moment. In this chapter, we are going to discuss a free method that you can do at home which will help you to quit cigarettes easily, and at the same time, improve your health.


Although there are many methods that can be used quit smoking, the most effective method that exists is to fast while you are quitting. This is something that many people tend to overlook, and to be certain there are very few people who practice fasting for health reasons on a continual basis. That doesn‘t mean, however, that it is not without foundation, and people have been fasting for thousands of years for a variety of reasons, including the benefits that it provides for their health.

Many people who smoke and also fast recognize the fact that it is able to help them to quit a variety of habits. For example, if you have a serious caffeine habit and are accustomed to drinking coffee throughout the day, fasting for a few days can help you to kick that habit and keep you from going back to it, provided you simply remain away from it. The cravings will be gone, and from that point forward, it is just a matter of not wanting to do it any longer.

The same can also be said for quitting smoking. Of course, when you do quit smoking, there is going to be a physical reaction that is associated with it in the form of withdrawal symptoms. It may take a few days for the nicotine to be released from your system in great enough measure that your brain will no longer be craving it because of the physical withdrawal. At that point, you would simply be dealing with the mental withdrawal, which can be effectively controlled through fasting.

What Type of Fasting Should You Practice?

When most people think about fasting, they think about avoiding food altogether and drinking only water. Although this is one form of fasting and it is probably fasting in its purest sense, it is not the type of fasting that is necessary to quit smoking. In fact, what you need to do is to reduce your diet to just a few basic necessities every day. For quitting smoking cold turkey, the easiest way for you to do so is to fast on carrot juice, brown rice and water. This will help to cleanse the system and to diminish the cravings you are experiencing.

Another method of fasting which may be more effective but is more difficult to maintain is known as the master cleanse, or “lemonade diet”. In this diet, you will not have any solid food, but you will still be consuming calories through a liquid drink. The drink is made from water with 2 tablespoons of fresh squeezed, organic lemon juice, 2 tablespoons of raw, organic maple syrup, and a dash of cayenne pepper. You can drink as much of this concoction as it takes to get you through the day. In the mornings, you will do a saltwater flush with 2 teaspoons of sea salt in a quart of room temperature water.

One other option that you can use is to include some cinnamon in your diet. Natural cinnamon tea or simply keeping some cinnamon so that you can smell it on a regular basis may help to curb your cravings significantly. It is not talked about very frequently, but it is an effective method of helping you to reduce the smoking habit.

How long do you need to fast? That really depends on how quickly the cravings go away. For most people, a fast of three or four days is all that is necessary to kick the habit. Other people find that they need to stay on the fast for a week or longer in order to gain the maximum benefit. One thing is certain, when you do fast, it helps to reduce the cravings and can make the withdrawal from cigarettes practically painless.

11. HALT When a Craving Strikes

In an upcoming chapter of this book, we are going to review some of the best tips for quitting smoking and staying off cigarettes for good. In this chapter, I am going to provide perhaps the best tip for you and to expand on it so that you can use it to stay away from smoking for life. This is such a powerful tool, but it is often overlooked by those who are struggling with addiction. However, it is not only helpful for quitting smoking, it can help you to quit a wide variety of drug and other addictions as well, including sugar and other addictive foods.

No Smoking

There are many factors associated with your smoking habit that make it difficult for you to quit. Included among those factors are the triggers which often cause you to want a cigarette and irresistibly pull you in that direction. Additionally, as your body begins to use up the nicotine that is in your bloodstream, you will begin to crave the dopamine rush that comes along with your next cigarette. Similar to the way that eating simple carbohydrates makes you hungry because you continually crave additional carbohydrates, smoking cigarettes can make you crave more cigarettes.

When you quit smoking and you find that you are struggling with the desire to have a cigarette, you need to HALT and determine why you are suffering from the problem. That word, HALT, is an acronym which stands for the four common triggers which can make you want a cigarette. When you are craving a cigarette, you need to halt and immediately determine why you are craving it. If you are able to satisfy that need, your need for a cigarette will be reduced.

Hungry - One of triggers which often make us crave cigarettes is hunger. It may be that our blood sugar levels are getting low and our brain is thinking that it is time for us to eat. Eating food also causes the release of dopamine, similar to the way that smoking a cigarette causes the release of dopamine. It is a learned behavior and we are not actually craving food, we are craving that satisfaction that comes from eating it.

Angry - As you are likely aware, being frustrated and angry is one of the triggers that often causes us to smoke cigarettes. As we smoke a cigarette, the release of nicotine into our bloodstream causes us to feel better because it crosses the blood brain barrier and affects our brain chemicals. The flood of dopamine makes us feel good, albeit temporarily, and it also reinforces our habit.

Lonely - Many of us smoke out of boredom and because we are lonely. If you are craving a cigarette and it seems to be coming out of the blue, it may be possible that you are lonely and would like some company.

Tired - Who of those who have a cigarette addiction do not enjoy having a cigarette at the end of the evening, when they are tired and ready for bed? Being tired and worn down also leads to frustration, another smoking trigger.

When we find that we are craving a cigarette, it is time for us to identify those four potential triggers involved in the HALT acronym of hungry, angry, lonely, and tired. By identifying our mood in association with those four factors, it is likely that we will be able to see clearly what needs to be changed so that we can avoid having a cigarette.

In addition, the simple act of stopping the process with the word “HALT” may also be enough to help curtail the craving. When we are able to change our mental direction through the use of this or another stop word, it can go a long way in helping us to change the craving.

12. Be Aware of Your Habit and Break It

It certainly is true that using various relaxation techniques can assist you in overcoming your smoking habit. One of the methods they can use is a form of meditation that is known as mindful meditation. During this practice, you become more aware of your surroundings, and rather than judging them as being either good or bad, you are able to accept them, and as a result, can make the changes necessary to love your life.


Mindful meditation is not a difficult practice, but it is one that can have a profound effect on your desire to quit smoking. When you use mindful meditation, you become aware of the habit and what it is doing to you. It goes far beyond the Surgeon General’s warning that is printed on the side of the package. As a matter of fact, many people who are mindful in their lives recognize just how poisonous the tobacco is and are able to quit quickly, permanently, and without any withdrawal symptoms.

In order to meditate mindfully, you will need to set yourself up properly. You can meditate in this way in any area, but it is better if you have a quiet part of the home that allows you to take part in this activity undisturbed. Begin by focusing on your breathing, and as you slip into a meditative state, feel the breath entering into your body and leaving. There is nothing in the world but you and your breath; although you will be aware of your other senses as well.

It is important for you to be in the right position and to prepare yourself properly for mindful meditation. Rather than repeating a mantra, closing your eyes and trying to empty your mind completely of thought, you will meditate with your eyes open (but relaxed), and you will be aware of the world around you. You are not trying to empty your mind, but rather you are trying to prepare to be mindful.

During the second phase of mindful meditation, you will begin to allow your mind to focus on the rest of your senses. If you see something in your field of vision or if you hear something, allow those thoughts to come and go in your mind. Be careful not to judge anything as being wrong, such as your neighbor’s dog barking, or traffic on the street outside. If you find that these are difficult to manage, or if you begin to have cravings for a cigarette simply set them off to the side until you finish your meditation.

It may be possible that you will be overwhelmed during this phase of meditation by cravings for cigarettes and thoughts of your day-to-day life. It can be difficult to control these emotions and thoughts, but you may be able to do so by focusing on your breathing. Any time your thoughts become overwhelming, bring your thoughts back to your breathing until you are able to gain control again.

If you’re able to maintain control of your thought patterns, you will be in a much better position to meditate mindfully. As thoughts come into your mind, regardless of whether they are stressful or peaceful, it is important for you to acknowledge the fact that they exist. Don’t allow yourself to be stressed over the information that is coming into your mind, simply dismiss it in a non-judgmental way and move on to the next thought without being rushed in doing so.

Mindful meditation makes you aware of the habit of smoking. You will be more aware of the smells that are on your clothing, and even the fact that you are breathing poison into your body directly. In fact, if you are able to be aware of the smoking habit in a proper way, you will find that it is virtually impossible for you to smoke cigarettes. As long as you maintain this type of action for life, you will be smoke free for life as well.

13. Top Tips for Kicking the Habit

The information that was provided in this publication is designed to assist you in quitting smoking quickly and effortlessly. In this chapter, we are going to review some of the specific tips which can help you to do so in a much easier fashion. You can incorporate these tips in your daily routine, and if you continue to use them in your life, you will find that you are able to quit smoking permanently as well.

Vector Pack Of Cigarettes

Consider Stress - One of the more important things that you can do when you quit smoking is to find an outlet for the stress that you may be experiencing. Many of us consider the stress to be directly related to quitting smoking, and that may be a contributing factor, but we will always have stress in our lives, regardless of whether we smoke or not. The issue is that stress is often a trigger for smoking and it is one of the more powerful triggers that exist. When you find methods that can help you to deal with stress, such as having a massage or perhaps just taking the time to sit quietly and read a good book, you will find it is easier to stay smoke-free for life.

Get Support - There is often a desire by many people who are quitting smoking to isolate themselves and to try to do everything on their own. It is a much better idea, however, for you to get support when you are trying to quit smoking. This support can come in the form of family and friends who are going to assist you in your efforts to kick the habit permanently. It is also likely that there are support groups available in your local area which will be of assistance as well. At times, you may find that talking about the problem is therapeutic and helps you to maintain your stand.

Time to Clean - When you kick the habit, one of the best things that you can do is to remain active. Although this can be done in any number of different ways, including exercising more frequently, it is a good idea for you to clean your environment. If you have any ashtrays or other reminders of smoking that are lying around the home, be sure to clean them and put them away. It would also help if you do a thorough cleaning of the home and your automobile, doing your best to remove the smell of cigarettes and any other reminders that may exist in the area.

Reward Yourself - Although quitting smoking is going to be a reward in and of itself, it is also a good idea for you to have specific rewards that will be a reminder of the benefits of quitting. Some people set aside the money that they will be spending on cigarettes and then do something fun with it once they have enough available. This could be something as simple as buying a new outfit, or if you are able to save up for a longer amount of time, you could even take a vacation. Just make sure that you don’t reward yourself with something that could be considered a smoking trigger.

Deal With Relapses - When you apply the principles found in this book, it is likely that you will be able to quit smoking permanently. Bear in mind that smoking is an illness and it is one that is never going to be completely cured. Although you may be able to abstain from smoking, the habit is still going to exist and any slip on your part could result in in a total relapse if you’re not careful. If you do happen to make a mistake in a moment of weakness, don’t allow it to completely curtail your efforts to be smoke free for the rest of your life.

14. Quitting and Never Looking Back

We have reviewed much information in association with the benefits of quitting smoking. There is no doubt that quitting smoking now will have benefits that will be seen in a very short amount of time, and if you continue to remain smoke-free, you can enjoy these benefits for the rest of your life.


Unfortunately, many people experience a difficulty with quitting because they do not use the proper methods, and at times, they may even stop using them when their comfort level begins to rise. It is important to remember that smoking is a physical addiction that can never completely be cured. Even though it is possible to abstain from the habit, even for an extended amount of time, the habit is still going to exist in your mind due to the chemical reactions that occurred during the time that you were smoking.

When you make the decision to become smoke-free, it is important to consider it to be a lifelong prospect. It is not simply a temporary change in your life that is going to provide temporary benefits. Make your mind up before you quit smoking that you are never going to pick up a cigarette again. To do so would be disastrous, and in many cases, will lead to a relapse and a strengthening of the addiction which will make it harder to break in the future.

The fact that you are interested in quitting the habit puts you in something of an elite group. Statistically, those who have tried to quit in the past or who are actively trying to quit at this time are much more likely to find success. The information in this book, regardless of whether it is following the HALT process, or fasting to curtail cravings and stop smoking easily, was designed for your benefit. When you put them into practice, you will find that you are able to snuff out the habit once for all. That’s a decision that you can live with.