Cutting down the amount you smoke

There is some scientific evidence to suggest that those who can't or don't want to quit smoking may be able to reduce the amount they smoke.

You may also start on your road to quitting by cutting down the amount you smoke each day. Cutting back allows you to get a sense of what it will be like to quit for good. It allows you the chance to solve a few challenges at a time instead of all at once.

 

Here are some helpful hints:

• The easiest cigarettes to cut out are the ones you don't need. Think and make a decision each time you smoke: "Do I need to have this cigarette?" If the answer is no, don't smoke it. You might then say to yourself "I am gaining control of my smoking."
• To gain further control, start delaying the time between smokes for longer and longer periods, and substituting some other action or thought when you want to smoke. Cut down as far as you can.
• Try delaying your first cigarette of the day or eliminate cigarettes at various other times such as at afternoon break or after supper.
• Another way to cut down on your smoking is to smoke only a half a cigarette at a time. Draw a line in the middle and then only smoke up to the line. Next time you feel the urge to smoke, light the rest of the cigarette.

If you decide to cut down on your smoking, try not to compensate by covering the vent holes at the end of the filter or inhaling deeper.