The YOU Can Quit Plan
Here's the surefire way to stop smoking.
Days 1 through 14
Don't try to stop yet. But do start walking 30 minutes every day. Why? It will help fight the tendency to gain weight when you do stop smoking; it proves that you have the discipline to stick with a plan; and -- this is big -- it helps knock back nicotine cravings. Only one rule: You can't act like a high-school student who blows off chemistry homework. No excuses. Tired? You walk. Hurricane swirling outside? You walk, taking laps around the dining room table. Want to watch Seinfeld reruns? You buy a treadmill and walk while you watch.
Read more about how kicking up your heels can help you kick your habit.
Days 15 through 29
Keep walking. And talk to your doctor about the following prescriptions to help you stop smoking:
Bupropion (Zyban or Wellbutrin) in 100 mg tablets: Bupropion is an anticraving drug (it's also an antidepressant at higher doses) that can help you make the transition from smoker to quitter. It can interact with other medications, so make sure your doctor's aware of any drugs you're taking, particularly for high blood pressure or seizure disorders.
Nicotine patches: Talk with your doctor to figure out what strength would be best for you -- for a one-pack-a-day habit it's usually 22 mg.
Fill the prescriptions so they're ready when it's time for you to start taking them. Then, do these ten things to get you ready to quit.
Day 30
It's 2 days before you'll actually stop smoking. Take one bupropion tablet in the morning.
Day 31
Take one bupropion tablet in the morning.
Keep walking 30 minutes (or more) every day, no excuses.
Day 32: Quit Day
Quit. Throw away all your cigarettes.
Put on a nicotine patch. Place one on your arm, chest, or thigh (you'll be doing this daily for a while).
Take your morning bupropion.
Here are a dozen or so things to do to help you through the first two weeks.
Days 33 through 61
Increase your bupropion to two tablets a day -- one in the morning and another in the evening.
Put on a new patch every day.
Keep walking.
Drink as much coffee or water as you wish.
Try these four tactics to get you past the 2-week point.
Day 62 and beyond
Begin lifting weights. But do not increase your physical activities by more than 10% a week.
Every 2 months, decrease the dose of your nicotine patch by one-third. Your goal is to be patch free after 6 months.
At 5 months, decrease your bupropion to one tablet in the evening, and aim to be off bupropion by your 8-month anniversary. Tip: Just in case you feel a craving, for the rest of your life carry one bupropion tablet with you at all times, so you can take it if you need to.
And, here are eight ways to help you maintain your non-smoking status.
Good luck! YOU can do it!
For more tools and tips, visit the YOU Can Quit Center.
