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May 31: World No Tobacco Day

The 22 Commandments for quitting cigarettes -

1. Believe that you can win over smoking. 
2. Always remember, there are more important things in life than smoking.
3. Consider writing a journal of your progress.
4. Write down all the bad effects of smoking.
5. Know all the benefits of quitting, not only for yourself but benefits to your family as well.
6. Set a specific day you want to forever stop smoking.
7. You must have a doctor to guide you in the process.
8. Have your family, friends, and relatives to support your decision.
9. Avoid going out with friends who smoke and doesn't support your decision.
10. Begin an exercise program. Exercise take out the stress out of your body and help your body recover from the damage cause by smoking. Start slow and gradually, walking exercise could be a good start.
11. Do breathing exercises for 5 minutes a day. Breathe in slowly and exhale through your mouth.
12. Visualize yourself as a healthy non-smoking person.
13. Reduce your smoking gradually until the day you totally quit smoking.
14. Find people or groups of people who are trying to quit smoking or who have already won the battle.
15. Have your teeth cleaned regularly.
16. Drink much water as you can to help wash out the nicotine and harmful chemicals from years of smoking.
17. Know and avoid situations that could trigger your desire to smoke.
18. You may replace cigarettes with a straw or artificial cigarette when you can't control your desire to smoke.
19. Take multi-vitamins regularly.
20. Sign up for regular email messages aimed to give you more encouragement.
21. Read self-help books on quitting the smoking habit. Reading true to life stories of former smokers would greatly help.
22. Stop being too negative on yourself and be patient. Remember you are trying to quit a long time habit; it will take months or even years to overcome it.

Smoking is a bad habit and no matter how hard it is this habit can still be broken. If you want to be successful on your goal for a smoke-free life, always be reminded of the bad effects of smoking and the benefits of quitting smoking. And lastly, your best motto for the battle should be - "If you can't do it for yourself, do it for your loved ones".