How to Quit Smoking in 5 Easy Steps

  • First and foremost, make the decision to quit smoking.
  • Don’t go cold turkey. Cut back gradually instead.
  • Change your environment- get rid of ashtrays and lighters, and avoid places where people smoke.
  • Use distraction techniques when you have cravings- take a walk, drink water, or chew gum.
  • Most importantly, stay motivated and committed to quitting smoking for good!

You already know smoking is bad for you. It gives you cancer, lung disease, heart disease, and stroke. Smoking also causes fertility problems and increases your risk of developing chronic pain. Oh, and it makes you smell bad, too.

Despite all of this, quitting smoking is incredibly difficult. Nicotine is one of the most addictive substances on the planet. And while there are plenty of products out there that can help you kick the habit, there’s no magic bullet—the key to success is finding the method that works best for you.

Luckily, there’s a lot of science out there on quitting smoking. If you’re ready to quit smoking but don’t know where to start, this post is for you. We’ll give you five easy steps to help you kick the habit for good.

Step One: Make the Decision to Quit

The first step to quitting smoking is making the decision to do it. This may seem like a no-brainer, but it’s important to be committed to quitting before you take any further steps. Once you’ve decided that you’re ready to give up cigarettes for good, you can move on to Step Two.

Step Two: Choose a Quit Date and Plan

The second step is choosing when you want to quit and making a plan for doing so. It’s important to pick a date that’s not too far in the future, as this can make it harder to stick to your resolution. Once you’ve chosen a date, make a plan for how you’re going to avoid smoking leading up to that day. This may involve things like throwing away all your cigarettes and lighters, telling your friends and family about your decision, and avoiding places where you’re likely to be tempted to smoke.

Step Three: Find Motivation and Support

The third step is finding motivation and support. Quitting smoking can be tough, so it’s important to have a strong why behind your decision. Write down your reasons for wanting to quit on some cards or paper, and carry them around with you so you can refer to them when you’re feeling tempted. Additionally, reach out to your friends and family members and ask them for support as you go through the quitting process.

Step Four: Manage Cravings and Withdrawal Symptoms

The fourth and final step is managing cravings and withdrawal symptoms. When nicotine cravings strike, there are a few things you can do to help yourself get through them.

First, try drinking water or another non-caffeinated beverage. Second, distracting yourself by doing something else (preferably something active) can help take your mind off of smoking. And finally, some people find that chewing gum or eating hard candy helps alleviate cravings.

As for withdrawal symptoms, they will typically peak within the first few days after quitting smoking and then gradually subside over time. Symptoms may include things like fatigue, irritability, headaches, trouble sleeping, and increased appetite.

Step Five: a Non-Smoking Lifestyle 

Part of staying smoke-free is making lifestyle changes that support your decision not to smoke. If you typically smoke after meals or with coffee, find something else to do instead, such as taking a walk or brushing your teeth. It’s also important to avoid drinking alcohol if you’re trying to quit smoking since alcohol can make it harder to stick to your quit plan. 

Seek professional help

If you have tried to quit smoking on your own and have been unsuccessful, don’t be discouraged. It is important to seek professional help. There are many resources available to help you quit smoking, including counseling, support groups, and prescription medications. So take advantage of these resources and get the help you need to quit smoking.

Learn More: 6 Foods to Detoxify Your Body After Smoking

FAQs about Quit Smoking

Is it better to quit smoking gradually or suddenly?

The answer to this question depends on the person. Some people find that quitting gradually, by cutting back on the number of cigarettes they smoke each day, is the best way for them to quit. Other people find that quitting suddenly is more effective for them. There is no wrong answer – it’s whatever works best for you.

How long does it take to feel better after quitting smoking?

You should start to feel the benefits of quitting smoking within just a few days. Your sense of smell and taste will improve, and you’ll have more energy. Within weeks, your lung function will start to improve, and within months, your risk of heart disease will begin to drop. The longer you stay smoke-free, the greater the health benefits will be.

What will happen if I suddenly stop smoking?

If you suddenly stop smoking, you may have some withdrawal symptoms like irritability, anxiety, trouble sleeping, trouble concentrating, or increased appetite. These symptoms are usually mild and go away within a week or two. You may also have some cravings for cigarettes, but these will also go away with time.

Can lungs recover from smoking?

The answer is yes! It’s never too late to quit smoking and start reversing the damage to your lungs. According to Healthline, your lung health begins to improve within just a few days after you quit smoking. Within two to three months, your lung function will increase, and you’ll notice a decrease in respiratory infections. Within one year of quitting, your risk of heart disease will be reduced by half. And five years after quitting, your risk of stroke will be reduced to that of a nonsmoker. So if you’re thinking about quitting smoking, there’s no better time than now!


Quitting smoking is not easy, but it is worth it. If you’re thinking about quitting smoking, know that you are not alone—millions of people have successfully quit before you. Talk to your doctor about getting a prescription for bupropion or varenicline, two medications that can help with quitting. And if you’re still unsure about whether or not now is the right time for you to quit, consider this: there’s no better time than now to start reversing the damage caused by smoking and begin improving your health!

Also read: What Happens to Your Body When You Quit Smoking?

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