The daily routine for those who decided to give up the bad habit.

Monday is a day already hard, so it is better to schedule parting with cigarettes for another time. However, closing one's home and being left alone with boredom and apathy is also not the best solution. Here is a list of things that will help not only to take a day without a cigarette but also to be sure of their desire to quit smoking.

Refuse a cigarette before bedtime the day before

After 8 hours. What happens when you quit? without smoking, the level of nicotine in the blood drops by half - at this time there is a strong craving for its replenishment. She makes people grab a cigarette before breakfast. Often this is why the “wake up tomorrow - and do not smoke” strategy does not work.

If you still have not quit, set the time for the last cigarette an hour or two before bedtime. So the peak of nicotine starvation will be at the time when you are still asleep, and not smoking in the morning will be easier.

Prepare a light breakfast

The more useful and interesting it will be - the better. In order not to provoke a desire to smoke, do not fill your stomach and replace coffee with plain water or weak tea. Help your body deal with breaking up by adding the following foods to your breakfast:

• Banana or a couple of cloves of chocolate. They stimulate the production of happiness hormones, which you obviously will not have enough.
• Citrus. Nicotine prevents Sking and nutrition absorption of vitamin C in the body. Quitting smoking, you clearly feel the effects of its shortage, so stock them now.
• Eggplants, green peppers, and tomatoes contain Nicotine from edible Solanaceae and small doses of nicotine. To cope with the psychological desire to smoke it is unlikely to help, but will weaken the symptoms of "withdrawal syndrome".
• Milk. After a glass of this drink, you simply do not want to smoke if you remember how dairy products spoil the taste of cigarettes.
  Refresh apartment

Open all windows and do a wet cleaning.

You will already notice that it has become easier to breathe.

Wash the curtains. If you smoked at home, it is better to do it by hand. The color in which the water is painted should make you think.

Tackle the place where you usually smoked. Wash the ashtray, clean the lighters, wipe the surface.

Tidy yourself up

Take a shower and thoroughly cleanse the body. Use an aromatic gel and washcloth or scrub. After washing, moisturize the whole body with a cream. Smokers' skin is usually dry, and after getting rid of cigarettes it often becomes even more dehydrated.

Put on clean clothes, and send things that you have had to wear. There - bed linen and towels.

Go to the park

First, the proximity to nature and the abundance of fresh air will help the process of cleansing the lungs. With a short experience of smoking in the background, you will already feel a lot of new smells, which you have already forgotten.

Secondly, on weekends, the parks are quite crowded and there are many families with children. This should keep you from the temptation to smoke. You didn't smoke with children, right?

If you feel a keen desire to smoke, pull time: drink water, check your smartphone, chew the cud. A sudden impulse will recede in 5–10 minutes, and it will be repeated less and less.

By the way, do not avoid the company of smoking friends. If you do not want to talk about your plans yet, use a poor state of health as an excuse. At the same time note how your friends will periodically look for a place to draw on a cigarette.

Rest actively

Rent a bike or ski when it comes to winter. Join the ballgames. When you have both muscles and thoughts occupied, the craving for nicotine will not remind you of yourself. And the release of endorphin Exercise and Depression from physical activity will replace the imaginary pleasure from a smoked cigarette.

Take public transport

Select the next destination away from where you are. Observe people: now you can easily distinguish smokers in a crowd of passengers. And most likely, you will be unpleasant smell emanating from them.

Dine at the cafe

Again, choose family places. Although the law prohibits smoking in any establishments, in restaurants and bars you may be confused by a group of smokers at the entrance.

Try a new dish for yourself. By this time, your taste buds will have begun to gradually restore their functions. You will begin to feel tastes brighter - it's time to pamper yourself.

Go to the cinema for an evening session

The evening is another obstacle for those who quit smoking. The desire to relax and be alone with your thoughts makes you pull back to the cigarette. Therefore, your goal is to take this evening. And all subsequent - too.
Choose an interesting movie, stock up on popcorn and go to the cinema. Just don’t take cola: the caffeine contained in it can increase Caffeine and nicotine. craving for nicotine. Give preference to juice or plain water.

Analyze your day

After returning home, write down all the thoughts and feelings that visited you during the day. Indicate at what moments you wanted to smoke, and when you didn’t remember about it. Answer honestly, has this weekend become less bright without a cigarette? Are you proud to resist the temptation?

Save these entries and reread immediately after waking up. Keep them handy throughout the next day: they will help not to lose motivation.

Continue to find interesting activities all subsequent days. And to be convinced that life without smoke is much more colorful than it seemed before.