Be a Quitter: Stop Smoking in 31 Days

If you're waiting to wake up one morning, say "I quit," and never light up again, fuggedaboutit. It's extremely rare for someone to stop smoking just like that -- snap! Most successful quitters prep well in advance before stubbing out their last bad butt. How? Here's what they teach at the Cleveland Clinic's famous Quit Smoking Program. Start taking these 10 steps and a month from now you'll be ready to join the ranks of the 46 million American ex-smokers:

1. Do not quit today. Instead, pick a date that's at least 30 days away, and mark it as "Quit Day" on your calendar. Then, use the next few weeks to prepare to quit. That's how you'll succeed (it takes at least 30 days to train your brain to establish a new habit).
2. Write it down. On a small card, list three reasons why you want to stop smoking. Money? Kiss-ability? Motives vary, but "living longer" shows up on most lists. Keep the card with you at all times, and take a peek every time you light up.
3. Take a walk. Here's a healthful habit that will help you replace the one you want to get rid of: Walk 30 minutes a day, every day. The discipline of doing it will help you stick with your plan and avoid the weight gain that causes some quitters to give up.
4. Check insurance coverage. Your plan may pay for some of the costs of quitting, such as prescription drugs, nicotine replacement therapies, and counseling. (All are way, way cheaper than a year of smoking, by the way.)
5. See your doc. Get a checkup and a prescription for one of the quit-smoking drugs that will ease your transition to becoming an ex-smoker. An anticraving drug like varenicline (Chantix) or bupropion (Zyban or Wellbutrin) will help. If you take bupropion, you can also use nicotine replacement therapy, such as gum or patches. (You cannot use these with Chantix.)
6. Fill your Rx. Be prepared and aware of any restrictions or potential side effects.
7. Tweak your smoking. Start changing your light-up patterns. For example, if you always reach for a cigarette as soon as you get in the car, try not smoking when you drive. Switch brands, too. Instead of lighting up, start practicing a relaxation technique to use when you're stressed.
8. Find a quitting buddy. Find a support partner or a virtual pal on one of the online quit-smoking communities who needs your help quitting as much as you need his or hers.
9. Promise yourself. Take the breathe-free pledge and commit to quit. Share your plans with close friends or family members, too, so they'll support you.
10. Toss 'em. Start taking your quit-smoking Rx on day 30 (and your nicotine replacement, too, if you're using it). Two days later, quit -- it's your first day as a nonsmoker. Congratulations!