Quitting smoking cold turkey may be easier than taking it slowly, but that doesn’t mean jumping in without a plan is a good idea. If you want to quit permanently, there are some things you’ll want to think through before you start. Follow these three simple steps and you’ll have a solid quit smoking plan to help you through each step of your smoke-free journey.

Pick a date
The problem with up and quitting at some random point is that you may start to regret not having savored those last few cigarettes. Thoughts like that won’t help quell any cravings. The date you start your quit smoking plan could be anywhere from 24 hours from now because you’ve just found out you’re expecting or several weeks away because you need time to talk things over with your doctor.

Identify your obstacles
While the withdrawal symptoms and cravings are hard on just about everyone, there are a few more obstacles to stopping smoking than just those. Take a close look at the other reasons you might have a hard time quitting. Is smoking your main form of stress relief? Do most of your friends at work smoke and quitting would leave you feeling excluded? Have you relapsed before because you found yourself quickly packing on the pounds?

Define your coping techniques
Once you’ve pinpointed the things that are holding you back from quitting for good, you can look for specific ways to overcome those obstacles. When you’re struggling with a craving, you might call up a friend, go for a walk, or try out a new recipe. Keep an eye out for other craving cures, too. For instance, did you know a glass of juice can ease a craving by quickly increasing your blood sugar levels just as nicotine does? If weight gain has been a problem for you in the past, try some moderate exercise. Studies show adding an exercise routine to your quit smoking plan may double your chances of staying off cigarettes. [1]

Once you’ve thrown out that last pack of cigarettes, not lighting up again for the next few weeks is critical to long-term success. Having a well thought-out quit smoking plan in place before you start can greatly reduce your risk of slip ups and quickly get you back on track again if you do relapse.

[1] Ussher MH, Taylor A, Faulkner G. Exercise interventions for smoking cessation. Cochrane Database of Systematic Reviews 2008, Issue 4. Art. No.: CD002295. DOI: 10.1002/14651858.CD002295.pub3.

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