One cigarette can reduce your life expectancy by 20 minutes. Here’s how to quit smoking in 2025

Every year we write our lists of things we want to accomplish to become a better version of ourselves in the new year. For many people, quitting smoking is at the top of the list. Unfortunately, not everyone succeeds because they haven’t adequately prepared to quit.

Research commissioned by The UK Government shows that smoking is even more harmful than previously thought. For every cigarette, smokers lose an average of 20 minutes of their life. To put that into perspective, a pack of 20 cigarettes equates to almost seven hours of life lost. But not all hope is lost. The same study found that if a smoker quits on January 1st, by February 20th, they can regain a week of their life. If they went an entire year without smoking, they could avoid losing up to 50 days of life.

Coming up with a plan that works for you is essential. Whether you want to know how to quit smoking right away using the cold turkey approach, or you want to quit smoking using a more gradual method, we’re here to help. With these practical tips, you can start 2024. correctly and achieve your goals.

For more health tips see this supplement that will help you sleep and look at these five tips for dealing with sleep anxiety.

How to make a smoking cessation plan that works for you

Creating a plan is a great way to start the process of quitting nicotine. This plan starts with examining your habits and thinking about what will work best for you.

Examine your current smoking habits

Once you have decided that you want to quit smoking, it is a good practice to make a plan to follow. This starts with looking at your smoking habits and figuring out how to change them

• Realize how much you smoke: Before you cut back, it’s important to know how much you smoke to begin with. It might be more than you think. Count how many cigarettes you smoke each day and write it down so you can see that number.
• Identify the reasons why you smoke: There are certainly reasons for smoking or using tobacco, and the next step in your journey is to understand them. There’s a good chance it’s a long-standing habit that doesn’t seem to have a reason anymore—but think about why you started in the first place and why you turn to it all day now. Every time you want to smoke, write down why you do it.
• Think about why you want to quit smoking: Having a reason will help you stay strong when it comes to quitting tobacco. Whether it’s for your health, the well-being of your children, or another reason, find out why you really want to quit — beyond just quitting for the sake of quitting. While this is a great way to start, having something to visualize the difficult parts of this journey can help you push through when you feel like giving up.

Learn how smoking affects your body

Smoking and the general use of tobacco can have a very negative effect on your body. According to Centers for Disease Control and Prevention“smoking can cause cancer, heart disease, stroke, lung disease, diabetes, and chronic obstructive pulmonary disease, which includes emphysema and chronic bronchitis. Smoking also increases the risk of tuberculosis, certain eye diseases, and immune system problems, including rheumatoid arthritis. All these physical problems can also lead to problems with your mental health with the added stress of a medical condition.

Studies have also proven this smoking at night can be a direct cause of insomniaand poor sleep health can lead to other health problems such as obesity and heart problems. The CDC also points out how harmful secondhand smoke is, especially around children: Secondhand smoke causes about 400 infant deaths each year.

Set yourself a goal

Goals can help you stay motivated, but aside from one big “quit smoking” goal, set smaller goals that you can achieve along the way. Maybe you’ll start by giving up cigarettes one day at a time. For one month, commit to not smoking on weekends. When you get through the month, treat yourself and move on to the next goal. This feels more manageable than quitting cold turkey (although this method certainly works for some people).

Try nicotine replacement therapy

Nicotine replacement therapy — such as a nicotine patch or gum — can help curb nicotine cravings. These low doses of nicotine have been proven in numerous studies as a positive resource in quitting smoking. If you’re considering nicotine replacement therapy, it’s not a bad idea to talk to your healthcare provider to decide which product might work best for you.

Consider prescription pills

You can also talk to your doctor about a prescription drugs to help you quit smoking. Chantix and Zyban are two popular prescription smoking cessation medications that you can discuss with your doctor. Pfizer shared research on effectiveness of Chantixwith various studies showing that over 40% of participants successfully abstained from smoking while using the drug.

Create a support system

Surrounding yourself with people to lean on as you go through what is sure to be a difficult time can help you not only succeed, but also help you stay motivated. When you feel like giving up, these people can help you keep going.

• Let your friends and family know about your goals: Share your goals with your trusted circle who will support you, but skip anyone who doesn’t. Tell them what your goals are and tell them how they can help you. If you want them to not smoke around you, mention it. If you want to be applauded, tell them so. If you want them to be a silent supporter, express just that.
• Create your community: It is also important to find people who are either currently going through the same journey as you or have gone through at some point because they will understand you better than anyone else. Online communities and in-person communities like Nicotine Anonymous and Smokers Anonymous can be useful.
• Seek professional help: You can also contact your doctor or therapist for guidance and support until you quit smoking. They can provide you with additional resources or medically valid reasons for opting out. They can also help you see the positive effects your physical and mental health are going through as you smoke less and less, which can help you stay motivated.

Plan for side effects

Most people who quit smoking experience withdrawal symptoms. When you quit smoking, CDC says you can expect to feel irritable, restless, hungry, depressed and sad. You may also have trouble sleeping and see some weight gain. These are all common, but talk to your doctor about anything that doesn’t feel right.

The CDC also recommends exercise to deal with restless, anxious feelings. Exercise will get your heart rate up and your endorphins going, which can improve your mood. Plus, it’s a way to channel those negative side effects into something positive.

Celebrate your victories

While it’s great to celebrate reaching your big goal, it’s just as important to celebrate the smaller goals along the way. The first day you are completely smoke-free, treat yourself. Once you reach one week, treat yourself again. Buy delicious food out or go for ice cream. Go on a spa day or buy a pair of shoes you’ve been eyeing. When you start, create a bank of rewards to give yourself so you know exactly what you’re working toward.