How to Quit Smoking to better your quality of life

Restore smoking

Are you ready to quit smoking but not sure how to do it? Because of its addictive chemicals, quitting smoking is one of the most difficult challenges many people face. Instead of going “cold turkey” and trying to cut it out instantly, a gradual reduction in the number of cigarettes you smoke daily can be a more effective way to quit.

Keep reading to learn a step-by-step way to wean off cigarettes and how you can reward yourself for your progress.

Step One: Determine your current Smoking Rate

When starting the weaning process, it’s important to determine how many cigarettes you currently smoke daily. For example, if you smoke a pack-a-day, you are smoking 20 cigarettes per day.

Step Two: Plan your Reduction

Now that you have determined your current smoking rate, you can plan your reduction. We suggest reducing your smoking by two cigarettes every week. By reducing your intake gradually, your body is far less likely to experience physical withdrawal.

Here is an example of a weaning schedule for a patient who smokes one pack per day.

Guide to stop smoking

Step Three: Use Alternative Methods to Cope with Cravings

It is typical for users to experience cravings while reducing smoking. To cope with these cravings, you can use alternative methods, such as chewing gum, drinking water or practicing deep breathing exercises. You can also keep your hands busy with a stress ball or fidget spinner to distract yourself.

Step Four: Reward Yourself for Quitting

Quitting smoking is not easy, but it’s important to acknowledge and reward yourself for your progress. At the end of each week, reward yourself with something small such as a going to see that new movie at the theaters or buying a new book. Once you have completely quit smoking, give yourself a larger reward such as a weekend getaway or a new piece of tech.


In conclusion, weaning off cigarettes by gradually reducing your smoking rate is a practical and effective way to quit smoking. Remember to use alternative methods to cope with cravings and reward yourself to your progress. With commitment, determination and support from your loved ones, you can quit smoking and live a healthier life.