Quit Smoking w/o Medication

I am doing a 30 day challenge to quit smoking cigarettes without any medicine. I wanted to share this method with everyone and hope it can help other people quit. I am one of the many people who want to quit smoking without having to take medicine.

This is a breakdown of how this method will work.

Things Needed:

  • Calender
  • Pen
  • Paper – Something to write your goals and progress down on.
  • Pre- Quit Date – This is the date you want to begin working on quitting.
  • Quit Date- This date shouldn’t be anymore than 30 days after your Pre-Quit Date.
  • Keep some healthy snacks close by.
  • At least 1 person Family/Friend that can encourage you. If you don’t have anyone please let me know. We can keep each other encouraged!!!.
  • The Commitment to Quit.

 

I am going to make an example and say I smoke 5 cigarettes per day.

Pre- Quit Date – 01/13/2018

Day 1 – 5 Cigarettes

Day 2 – 4 Cigarettes

Day 3 – 3 Cigerettes

Day 4 – 2 Cigerettes

Day 5 – 1 Cigerette

Quit Date – 01/19/2018

Congradulations!!!!! We quit!!!!

Day 1 –  This day should be as normal as possible. Avoid smoking any more or less than what you would smoke on a normal day. You will need to write down every cigarette you smoke. ( Do not make yourself cut back on day 1)

You will need this information to analyze how much you smoke a day if you don’t already know.

This will also help determine how many days this process should take you.

Don’t feel discoraged if you have a bad day and fall off of the plan. You will have better days.

This is an example of how your Day 1 Notes should look. You may use this or create one that will work best for you.

Day 1

Cigarette Time Whole/Half Notes
1 9:38 AM Whole
2 11:17 Half
3 12:03 PM Half
4 4:26 PM whole
5 7:01 PM whole

 

 

This will be the chart I use to quit.

Look over how many Cigarettes you smoke on day 1 and commit to not smoking at least 1 of the cigarettes you smoked day 1. If you not ready to drop 1 cigarette then attempt to smoke half of one instead of a whole one.

I know it sound like you’re throwing away money but I advise you to throw away the other half of every cigarette you put out.  This will help keep from you lighting it back up!!!

Day 2

Cigarette Time Whole/Half Notes
1 9:38 AM Whole
2 None Called a friend.
3 12:03 PM Half
4 4:26 PM whole
5 7:01 PM whole

 

This process may be harder for some people, so I will include 2 examples of how day 3 can go.

Day 3 example 1 – Things aren’t going as planned.

Do your best not to smoke more than the amount you smoked day 1.

This plan isn’t that strict so if something happen and you don’t mentally have the strentgh to cut back one day or maybe 2 days. I wouldn’t add extra stress by forcing myself to  not smoke.  I would do my best to try to find something to replace it like a snack or a quick talk with a NON SMOKER and hopefully they can give me some encouraging words.

Try to avoid having these kind of talks with people that will give any negative opinions.

Talking to someone that smoke and not trying to quit WON’T HELP YOU. People can’t give accurate advice on situations they know nothing about.

But if you NEED to smoke then smoke half of one and attempt to smoke less later in the day.

 

Cigarette Time Whole/Half Notes
1 9:38 AM Whole
2 11:08am Half
3 12:03 PM Half
4 4:13 PM Half
5 7:01 PM whole

 

Cigarette Time Whole/Half No Cig
1 9:38 AM Whole
2 11:17 Whole
3 None  Apple
4 4:26 PM Half
5 7:01 PM whole

The average person smoke more than 5 cigarettes per day. This is just an exmaple. Basically  you will use the amount of cigarettes you smoke per day to determine how many days you would need to quit. If you smoke more than 30 per day this method can still work, but it may take longer than 30 days to quit. I would suggest setting your quit date for amount of cigarettes you smoke or dropping more than one per day.

This is the breakdown you will need to follow everyday until you  have completely quit. People use many different methods to quit but I believe this method have many benefits, It will lower the risk of having health issues due to quitting too fast and you won’t feel rushed. You will have a better idea of how long this process will take YOU.  I don’t believe that anyone can honestly say how long it should take the next person to quit without knowing this information about you. This method is free and you can do it privately.

If you have some extra time you can also create a chart that will include how many cigarettes you have left to smoke before your quit date.

We will use the same 5/ day example

 

Pre- Quit Date – 01/13/2018

Day 1 – 5 Cigarettes

Day 2 – 4 Cigarettes

Day 3 – 3 Cigerettes

Day 4 – 2 Cigerettes

Day 5 – 1 Cigerette

Quit Date – 01/19/2018

 

5+4+3+2+1 =    15 Cigarettes

If you have a pack give the other 5 to someone or throw them away!!!!! Commit to not buying another pack.

Day 1 put 5 in a cigarette box and put the rest away

Day 2 put 4 in a cigarette box and put the rest away

Follow these same steps for days 3 – 5.

If you have a bad day you can take away a cigerette from another day or time but remember you only have 15 cigarettes left to smoke and can’t buy another pack!!!!

 

 

Please feel free to share this with anyone that you feel can benefit.