Write a list of all the reasons why you want to stop and keep them with you. Refer to them when tempted to light up.

 Set a definite date for stopping and stop completely. Although some people prefer the idea of cutting down gradually, research studies have shown that if less cigarettes than usual are smoked, more of each is smoked and nicotine levels remain nearly the same. For most people it is therefore best to stop once and for all from a set date.

Tell everyone. Friends and family often give support and they may help you to stick to your resolution.

Get rid of ashtrays, lighters and all cigarettes.

Be aware of the situations in which you are most likely to want a cigarette. Try changing your routine a bit for the first few weeks. If drinking tea and coffee are difficult times, try drinking mainly fruit juice and plenty of water.

Take one day at a time. Draw up a calendar and mark off each successful day. Look at it when you feel tempted to have just one cigarette, and tell yourself you don't want to start all over again.

Be positive. You can now tell people you don't smoke. You will smell better and after a few weeks you should feel better, taste your food more and cough less. You will have more money to spend on other things and it is worth putting away the money you would have spent on cigarettes for special treats.

Diet. Many people worry about gaining weight when giving up smoking as the appetite may improve. The average weight gain is about 4 pounds. Be aware of this and try not to increase fatty, sugary foods as snacks. Try sugar-free gum instead.

Don't despair if you fail and have a cigarette. You don't have to start smoking again. Pick yourself up and try again and examine the reasons why you felt it to be more difficult at that particular time. It will make you stronger next time.

 Nicotine substitutes. If withdrawal symptoms are troublesome, many people find that nicotine gum, sprays or patches help. Using a nicotine substitute roughly doubles the chance of successfully quitting smoking in people who are motivated to stop. A pharmacist, GP or practice nurse can advise about these. (Nicotine substitutes also cost less than most smokers spend on cigarettes.)