Of all the addictions, the hardest to quit is smoking. Most smokers want to quit but never do. In fact, many hard-core addicts successfully quit alcohol and drugs but keep smoking. Sadly, smoking is a useless drug. It does nothing. At least with alcohol and drugs, there is some high, some fun, or some simulation but with smoking nothing. Just disgust. If someone has worked hard to quit alcohol or drugs and dies due to smoking, it is just stupid. The best is to quit smoking and step fully outside the world of addictions.

Though it is very hard to quit, there is a way out. Being an ex-smoker who use to smoke more than 50 cigarettes a day, I can assure you that it is possible. After years of struggle and finally overcoming this filthy habit, I have put together 11 simple tips which can help you quit smoking. If you are determined and if you follow these tips then very likely you will soon call yourself an ex-smoker.

1. Make It A Life Goal

You must make quitting an immediate life goal. It cannot be a passing thought of “ I want to quit “. You must thrive for it. You must want it bad. A goal is something that has a plan, action, and timeline. Get into it. Be determined. Have a timeline, review your progress, and learnings every day. Accept you will fail a few times. Accept it can take time. Cold turkey can work or may not. No matter what, you will keep trying and will quit. Think about quitting seriously. It must become an obsession. Read about it, listen about it, talk to people, seek help…in short dive in with full conviction. Start this battle against smoking and yourself. Without this firm commitment, you will fail.

2. Pick Sober Lifestyle Habits

Healthy lifestyle habits are habits that bring peace of mind and do not simulate emotions in negative ways. These are habits that are good for overall wellbeing and are not time wasters. They help us think clearly, develop more self-control, and feel good. They build that willpower muscle to stay in control when unwanted emotions arise due to situations not in our control. Highly recommended healthy lifestyle habits are waking up early, exercise, yoga, healthy diet, meditation, gym, and reading. There are many more. Painting, chess, cooking, dance, playing an instrument, trekking, writing, swimming, and volunteer work. Get the idea. Stopping toxic lifestyle habits such as social media surfing, binge-watching, toxic social get-togethers, mainstream news, and other toxic lifestyle habits is also very important.

3. Exercise Mind and Body Regularly

Being fit in the body and mind helps us think clearly. It builds confidence and self-esteem as well. A healthy body and mind do not get dragged by meaningless crap. This is very important for quitting smoking. Think about replacing the feeling of disgust after smoking with the feeling of awesomeness after an exercise session. Habits such as yoga, running, meditation, breathing exercises, gym, and swimming can help a lot in this journey. Pick one physical exercise and one mental exercise. I recommend mixing running, yoga, and simple home exercises to begin with for 20 minutes a day. Add 20 minutes of meditation or breathing exercises for the mind. 40 minutes of mind-body exercise can reap many benefits.

4. Start Journaling

Journaling is a very therapeutic and spiritual way of self-discovery. Many great world leaders have journaled all their lives and advocate it. As for smoking, it can bring awareness to smoking patterns and triggers. Once you become aware of the triggers and patterns, it gets easier to break them. Every night before going to bed write for 15 minutes. Write about the situations when you smoked, your thoughts feelings before and after smoking, Why’s? How’s ?, What if’s. Basically whatever comes to mind. You will be surprised by the understanding and insights you will get. Write it with a pen. Don’t write on a laptop.

5. Change your diet

One of the triggers for smoking is food. Every smoker loves to smoke after a good meal. More delicious the meal, more craving for smoking, and more satisfaction. In order to quit smoking, stop eating and drinking items that simulate the nervous system. Spicy, sugary, processed, and delicious foods and drinks have to stop. Don’t worry! Only for some time. Once you quit and remain sober for a few months, you can eat and drink whatever you like. So till you can say that you are an ex-smoker, eat only simple bland food. Boiled, raw, or lightly cooked vegetables, fruits, milk, nuts, and lentils. Basically boring and super healthy food. Check “Sattvic Diet” on the internet.  Adapting to a sattvic diet is highly recommended.

6. Cut Down Socializing

We tend to smoke more in social gatherings. Get-togethers, drinking sessions, and casual chit-chatting being common once. Avoiding social events and cutting down on social life can accelerate the process of quitting. Again, just for some time. Till you can confidently say to yourself that you are an ex-smoker.

7. Drink A Lot of Water

Humans are designed to drink water, nothing else. Drink lots of water. If possible cold water and only water. No juice, alcohol, shakes, milk, nothing. Only water. Having a few glasses of cold water can kill cravings and cessations immediately. Water not only keeps us hydrated but also cleanses the body faster. In the initial days after quitting, having water will help in overcoming withdrawal symptoms and cravings.

8. Have Cold Showers

Water is therapeutic. Having a cold shower immediately calms the nervous system and makes us feel fresh. Having a cold shower as soon as the craving starts can stop the craving. Take cold showers at least twice a day. It will also help in overcoming withdrawal symptoms.

9. Stop Bulk Purchase

Stop buying packs and bulk purchases. Not having cigarettes around can detach the mind from smoking. Remove all smoking accessories such as lighters and ashtrays. Make your environment less supportive of smoking.

10. Affirmations and Visualizations

The body never demanded nicotine in the first place. It was the mind which got pulled into it some way. Once you started smoking, the mind got hooked to it. In psychology terms, smoking got deeply ingrained in the subconscious mind. The entire process of quitting is changing the patterns in the subconscious mind by reprogramming it. Once you quit, within a few days the mind starts accepting the new pattern. One powerful way to reprogramming the mind is by affirmations and visualizations. These methods are highly popular in the self-help community with acceptance by scientists, doctors, athletes, entrepreneurs, artists, and people from all walks of life. The basic idea is very simple. If you can visualize a goal as being already achieved with feeling, the goal gets realized faster. Affirmations are positive statements for something we desire. For example, an affirmation for quitting smoking can be “ I have quit smoking and am loving it “. Make your own versions of it. Now close your eyes and repeat this affirmation and visualize life once you quit smoking. Make sure to really feel it. Do it with excitement. There are many resources on the internet about affirmations and visualizations. Check it out to learn more.

11. Keep Going

Quitting smoking can take a long time or it can happen in a day. Relapses are very common. Don’t get discouraged if you relapse. Start again. No matter how many times you relapse, never give up. Look at the positive side and learnings. Encourage yourself and start over.

These tips can help you quit smoking. Give it a try with conviction. Don’t give up at any cost. Trust me there is a way out. You just have to be committed to keeping going.

Once you quit, you will feel liberated and empowered.