Kick the Habit Challenge 

TASK #2

Establish a Safe Place

You must turn your environment into a safe and smoke-free zone as you're trying to quit. If you spend a lot of time with someone who smokes, ask them to quit with you. It's one of the greatest gifts you can give. If they're not interested, don't give up and do make your goals clear: Politely ask that they not smoke in the house or in your presence.

TASK #1

Go Public

Sign a pledge, and have your spouse, child or friend co-sign it. This is your public commitment to stop smoking (heck, Twitter or blog your experience to make the quitting that much more public), and your desire not to let others down, will significantly boost your motivation.

TASK #2

Make a Doctor’s Appointment

During your visit make sure you know these 5 essential numbers. An unsafe result on any of these tests can be indicative of a serious health problem.

1. Blood pressure
2. Waist size
3. Cholesterol
4. Weight
5. Blood sugar

Click here to learn more about these lifesaving numbers.

TASK #1

Start Medicating

Start Wellbutrin on Day 28. Take a 100mg pill once per day, in the morning. Do the same tomorrow. Just before you go to bed toss all cigarettes in the garbage.  This it. Cigarettes are no longer a part of your life.

TASK #1

Quit!

QUIT! Get rid of ALL your cigarettes. The ones in the kitchen, the glove compartment - the emergency pack. Also purge anything that reminds you of smoking, including lighters, ashtrays, etc. If you have clothes that smell like cigarettes, wash them. If your furniture smells like cigarettes, douse them with anti-odor spray.

TASK #2

Wear a Nicotine Patch

Start wearing nicotine patches. The general rule is that a 21mg patch will deliver the same amount of nicotine as a pack of cigarettes. So if you smoke a pack a day, wear a 21mg patch through the day. If you smoke less than half a pack, use a 14 mg patch. Remember to take the old patch off when you put the new one on each morning and adhere to a different site.

TASK #2

Distract Yourself

When you get a bad craving, don't just sit there and think about it. Get up right away and do something distracting. Clean your messy closet. Organize the books on your shelf. Go for that 30-minute walk. Go for a second 30-minute walk!

TASK #1

Follow Up

Your doctor can reduce the dose of Wellbutrin to once a day and the nicotine patch to 1/2 or 2/3 of what you were using.

TASK #2

Pump Iron

Get some weights, and every even day start lifting them for 10 minutes per day. Improving your fitness will help in the continuing struggle against cravings.

TASK #1

In Case of Emergency

Carry 1 Wellbutrin and your buddy's phone number.  Get a craving?  Pop the Wellbutrin, call you buddy, and wait at least 30 minutes. Remember what you did to be successful. Reread your blog, your pledge or your Twitter feed.