A stop smoking strategy should have 16 elements: 1) Strong motivation for quitting such as health, family, or cost. 2) Saving money and arranging time off work to focus on quitting. 3) Exercising before and after quitting to boost endorphins. 4) Choosing a quit date after planning and preparation. 5) Using reminders of reasons for quitting to overcome cravings. 6) Detoxing with cranberry juice after quitting to flush nicotine. 7) Rewarding yourself after quitting with saved money or treats. 8) Educating yourself on the quitting process to improve chances of success.

1. Have a Stop Smoking Plan to
Help You Quit
By
http://2stopsmokingtips.com

2. Introduction
• Foot ball teams succeed because they
have playing strategies. Businesses
succeed because they have a business
strategy. For you to effectively quit
smoking, you must also have a smoking
cessation strategy. The strategy is what
you will follow religiously to attain results.

3. What’s A Good Stop Smoking
Strategy?
• A good stop smoking strategy will answer
questions like:
• “How am I going to overpower the strong and
recurrent cravings during the first few days of
smoking cessation?”
• “How am I going to replace the endorphins (the
feel-good chemicals) that the nicotine in
cigarettes used to give me?”
• “How am I going to reward myself for achieving
my stop smoking goal?”

4. 11 Things Your Strategy Must Have
• Have a strong motivation to quit. If you
don’t, you will abandon your stop smoking
journey midway. Your motivation could be
your kids, to save dollars or your health.
Just put them down on sticky notes and
keep it where you can see it everyday
while preparing to quit. Reading your
reasons for quitting daily will strengthen
your resolve to attain ex-smoker status.

5. 11 Things Your Strategy Must
Have(2)
• And like I say all the time, let your reasons
for stop smoking be really yours.
Otherwise, the slightest challenge will
throw you off balance. Don’t quit because
of another person’s reasons. Be
personally convinced that you need to quit
and these are the reasons why. The
reasons should be strong enough to
motivate you, to keep you going even
when the going gets tough.

6. 11 Things Your Strategy Must
Have(3)
• Start saving money and working towards getting
time off work. Wondering what you will need
money for? You will need it to reward yourself
when you successfully quit. Between $500 –
$1000 will be okay to treat and distract yourself
when your cravings are at their peak. Did I hear
you say you can’t afford it? Perish that thought!
You definitely can and if spending this money
can save your life by helping you quit
successfully, then start saving whatever amount
you can afford each day. If you save a dollar a
day, you will have $500 in 500 days.

7. 11 Things Your Strategy Must
Have(4)
• Also, you are going to need some time off work,
so, getting a leave or sometime off work will be
ideal. This is because you need maximum
concentration on your quit decision to avoid a
relapse. During your time off work, you could
plan a vacation, out of town. Go to any vacation
spot of your choice; it could be Disneyland, it
could be anywhere. Have fun, distract yourself to
enable you stick to your quit smoking decision.
Don’t forget that breaking your daily routine is
essential to your stop smoking success and
going on a vacation helps you achieve that.

8. 11 Things Your Strategy Must
Have(5)
• Start exercising before you quit. This is to enable
you establish your exercise routine before you
finally quit. When you eventually quit, you will
have too many things to grapple with and you
won’t be able to focus on exercise but if you start
before quitting, your body would have become
accustomed to it. Exercising before quit smoking
is also good because it boosts the production
and release of endorphins, which you will find
useful when you finally quit.

9. 11 Things Your Strategy Must
Have(6)
• This is because cigarettes release endorphins
but because you have quit, exercise takes over,
giving your body these feel-good chemicals. And
because the body doesn’t miss these chemicals,
a relapse is highly unlikely. But, to get these
feel-good chemicals that excite the brain, you
must exercise consistently and break a sweat,
each time you do. Your exercise can start slowly
but gradually, take it up a notch. If you start with
30 minute exercise, you can graduate to 1-hour
exercises.

10. 11 Things Your Strategy Must
Have(7)
• You can do long and brisk walks, dancing,
swimming, running, or any cardiovascular
exercise but consult your doctor before you start
any exercise regimen.
• Choose a quit date. Your quit date can be
months after you start exercising or saving
money. This is to enable you save enough and
also get time off work. Plan everything you are
going to do to make your quit attempt a
successful one.

11. 11 Things Your Strategy Must
Have(8)
• A hurriedly executed quit smoking attempt may
not be successful because too many things are
involved in smoking cessation, so, take your
time to plan. Have a strategy in place. Another
thing that will determine your quit date is your
ability to arrange for some time off work, may be
2 weeks. Plan your smoking cessation around
your time off work so you can take a vacation
that will distract your mind from cravings and
generally help your stop smoking resolve.

12. 11 Things Your Strategy Must
Have(9)
• Have a powerful and excellent reminder system,put
down your reasons for smoking cessation on sticky
notes and paste them where you can consistently see
them. If you work on a computer, put in your screen to
remind yourself often. Your reasons could be “my kids,
to save money and my health.” Just put those reasons in
a conspicuous place. This is to ward off nicotine
cravings. When the cravings are at their peak, your mind
stops thinking clearly and won’t remember all these
reasons but putting these reasons in a prominent place
will quickly remind you and get your mind on-target.

13. 11 Things Your Strategy Must
Have(10)
• Before your quit date, buy bottles of natural
juice, Patrick Meninga, an ex-smoker,
suggested cranberry juice. Basically, drinking
the juice after quit smoking will help you flush
the nicotine and other toxins out of your body
fast. This fast cleansing or detox will help your
nicotine withdrawal as it will be fast and your
body will recuperate speedily. You can drink
water alongside the juice as it also cleanses
your system of all impurities.

14. 11 Things Your Strategy Must
Have(11)
• On your quit date, just sip the cranberry juice without
getting sick. Immediately you put out your last cigarette,
start sipping the juice. It will help your cleansing and
nicotine withdrawal. Try and avoid sleep for 48 hours
after you quit smoking so you can sleep throughout the
worst period of your withdrawal. Sleeping after quit
smoking is a bit difficult but you will overcome that if you
manage to stay awake 48 hours after your last cigarette.
After the 48 hours, you will feel very drowsy and be able
to sleep for 24 hours plus. This means you will get past
your worst withdrawal symptoms while sleeping. It
makes it a bit bearable for you.

15. 11 Things Your Strategy Must
Have(12)
• Use the money you have saved to reward and
distract yourself. Changing your environment
and daily routine can help you quit smoking so
take a trip out of town. You can go to your
favorite fun spot but make sure it’s an ever busy
one as you need to engage in activities that will
make you forget your cravings; activities that will
distract you. A boring place would not help at all,
so, consider this before choosing a place to go
to.

16. 11 Things Your Strategy Must
Have(13)
• Aside engaging in fun activities, reward
yourself for achieving your stop smoking
goal. If you love eating steak, ice cream,
or whatever, this is the time to pat yourself
on the back and say “well done”. Don’t
deny yourself because of weight gain, it’s
better to gain a bit of weight than to die
from smoking. But, if you’re worried about
adding a bit of flesh, this is how to
stop smoking without gaining weight.

17. 11 Things Your Strategy Must
Have(14)
• Control your thoughts, stay smoke-free.
Your thoughts will play a significant role in
staying smoke-free, so, control it. Don’t
ever let your mind fantasize about
smoking. Reject any thoughts that urge
you to smoke. Have a stop smoking mind
and avoid a relapse. But, if you happen to
slip, keep at it. You sure can succeed. The
fact that you failed once, doesn’t mean
you can’t make it.

18. 11 Things Your Strategy Must
Have(15)
• Don’t feed your body nicotine in any form,
whether through the patch, gum, inhaler,
whatever. You will be taking your body back to
square one if you do so. Don’t forget that the
minute you quit smoking, your body starts
recovering from the effects of smoking and
nicotine but if you start feeding your body
nicotine again, you will take your body back to
the beginning. And this time, your body will feel
the effect badly. To add insult to injury, research
has even shown that
nicotine replacement therapies (NRTs
) don’t work.

19. 11 Things Your Strategy Must
Have(16)
• Thoroughly educate yourself about the quit
smoking process and the changes that will take
place in your body once you drop off cigarettes.
Research has shown that smokers who are
enlightened about the smoking cessation
process fare better than those who are not,
when they decide to quit. Our highly
recommended resource for stop smoking
education is
Allen Carr’s Easy Way to Stop Smoking Book.
You can even read a review of the book and see
a comparison of the best quit smoking books.

20. Thanks for Reading!!!
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