Rule #1 to quit
You HAVE to WANT to quit. If you don't set your mind to it, you're setting yourself up to fail.
How I quit after 20+ years 1+ Pack / day.
First, I switched from my favorite smokes to Winston Ultra Lights. They have no additives and taste like an OLD STALE cig. Terrible. Not good. So now you don't "enjoy" it you're not going to do it as much.
Then you gotta break the Morning / Break / after lunch / break/ after work routines. That's where I had a little bit of a problem BUT I made my mind up I was quitting and started putting off that first one of the day as long as I could.
I'd gotten to where I really didn't like the Winston Ultra Lights so much that putting off smoking was getting easier. PLUS without all those additives I was kicking those chemicals out of my system.
(I don't recommend this part LOL)
Then I got sick. Really sick. Bronchitis really bad and I COULDN'T smoke even if I wanted to. I tried... oh boy I KNEW I was not going to be able to smoke for a while when I lit that first one and took a drag. UGH.
Stayed sick for two weeks, no smoking at all, lots of fluids, chicken noodle soup and juices, slept a LOT then I got well.
Went out with friends the next weekend and in a smokey club, drinking beers with all my friends (all of them smokers) I thought, ya know I never had that "last Cigarrette." So I lit one up, took a drag, thought to myself "this really tastes like $#!+ and put it out.
I knew right then I could beat 'em.
I realized right at that moment I didn't want them anymore.
I'm not going to say it's been easy BUT I'm done with 'em. I go for a walk at the park across the street every day. I do DEEP breathing exercises, play with a deck of cars at work to keep my fingers and hands occupied, and try to keep a positive outlook.
So far NOT ONE since I put 'em down a year and 5 months ago.
Sorry for the long post but I felt it needed to be said.