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Want to stop smoking?
There's only one rule.

by John R. Polito, Editor WhyQuit.com

Looking for the key quit smoking tip?  There was always only one rule, no nicotine today!A three pack-a-day smoker, I'd spent 30 years trying to quit smoking and falling flat on my face. And then it happened. After one last failed attempt, at last I admitted the truth. I was a real drug addict in every sense, and it was as real and permanent as alcoholism. Although I didn't then realize it, that was the most liberating moment of my entire life.

Why? Because I no longer needed the long list of lies I'd invented to explain why I'd smoke that next cigarette. Stress, flavor, pleasure, boredom, taste, because my friends smoked, because of my job, they were all lies. I didn't smoke because I liked smoking. I smoked because I had to. I smoked because I didn't like what happened when I didn't smoke: the onset of the anxieties of early withdrawal.

Since 1988 the Surgeon General has told us that smoking nicotine is as addictive as heroin. The biggest tobacco company's website shouts that, "Philip Morris USA agrees with the overwhelming medical and scientific consensus that cigarette smoking is addictive." Canadian cigarette pack smoking addiction warning.Today, Canadian cigarette packs scream the message, "WARNING cigarettes are highly addictive - studies have shown that tobacco can be harder to quit than heroin or cocaine."

So why had I taken so long to admit who I was, a "real" drug addict? I've since learned that it's called denial and it's normal. But admitting real addiction will likely save you from smoking yourself to death. Why? Because it makes quitting's rules amazingly simple.

Like that first sip triggering the alcoholic's full relapse, nicotine addicts only have one rule, just one puff of nicotine when trying to quit and your brain will soon be begging for more. In fact, just one puff and within ten seconds up to 50% of our brain's nicotinic receptors will become occupied by nicotine molecules. We may think we've gotten away with a puff but it won't be long before our brain is urging us to smoke more.

When quitting, our blood becomes 100% nicotine free within 72 hours and withdrawal peaks in intensity. It's then that surgery is complete and true healing begins. Although no crave episode will last longer than 3 minutes, time distortion can make the minutes feel like hours so be sure and look at a clock. Be sure not to skip meals for at least the first 3 days and if possible drink extra natural fruit juice as it will help eliminate nicotine from your system quicker.

But most important of all, repeat to yourself:
"I am a real drug addict. I do not smoke for flavor or taste. There are zero taste buds inside my lungs. I smoke because my brain became addicted to nicotine and grew millions of extra nicotinic receptors. When I quit, withdrawal will peak within 3 days. Within 3 weeks my brain will reduce the number of nicotinic receptors and restore natural sensitivities. Within 3 weeks I will awaken to the fact that nicotine addiction is about living a lie, that everything I did while its slave can be done as well as or better without it. But as the calm and comfort inside my mind grows, I must never allow myself to forget that I can not kill my addiction but only arrest it. Just one puff of nicotine and full relapse will follow, as my brain will soon be begging for more. I'm coming home to real me and there's only one quitting rule, no nicotine today!"

Peak withdrawal can be behind you within 72 hours. Baby steps, take things just one hour and challenge at a time. All we can control are the next few minutes and each is entirely do-able! Just one rule, no nicotine today.






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  • WhyQuit.com's coffin bannerWhyQuit.com - WhyQuit is the Internet's oldest forum devoted to the art, science and psychology of cold turkey quitting, the stop smoking method used by the vast majority of all successful long-term ex-smokers. Left to right, WhyQuit is organized under three headings: (1) Motivation, (2) Education and (3) Support.
  • "Never Take Another Puff" - Imagine a free 149 page stop smoking ebook that's registered more than 4 million downloads and was written by a man who has devoted 40 years, full-time to helping smokers quit. Never Take Another Puff (NTAP) was authored by Joel Spitzer, the Internet's leading authority on how to stop smoking cold turkey. It is an insightful collection of almost 100 articles on every cessation topic imaginable.
  • "Freedom from Nicotine - The Journey Home" - Written by John R. Polito, a former 30-year heavy smoker and WhyQuit's 1999 founder, Freedom from Nicotine (FFN) is a free nicotine dependency recovery book that documents the science underlying nicotine dependency and successful cessation. Visit Turkeyville, Facebook's most popular quit smoking support group!Whether hooked on cigarettes, e-cigarettes (e-cigs), bidis, kreteks, a pipe, hookah or cigars, on dip, chew, snuff or snus, or on the nicotine gum, lozenge, spray, inhaler or patch, FFN provides a comprehensive yet easy to follow road-map to freedom from nicotine.
  • Turkeyville - Visit Turkeyville, Facebook's most popular quit smoking support group. The group's primary focus is the first few days and helping new quitters get started. Yes you can!
  • Joel's Library - Joel's Library is home to Joel Spitzer's "Daily Quitting Lesson Guide." The Guide walks new quitters through the first two weeks of smoking cessation, recommending daily videos to watch and articles to read. Joel's Library is also home to more than 100 original short stop smoking articles, to his free ebook Never Take Another Puff, and to his collection of more than 200 video stop smoking lessons.
  • Nicotine Addiction 101 - WhyQuit's guide to understanding nicotine dependency.
  • Freedom's small link banner Freedom - Looking for a deadly serious and highly focused education oriented support group? Home to Joel Spitzer, Freedom is the Internet's only 100% nicotine-free peer messageboard support forum. Explore Freedom's hundreds of thousands of archived member posts on how to quit smoking.
  • Nicotine Cessation Topic Index - An alphabetical subject matter index to hundreds of nicotine cessation support group discussions, article and videos.
  • 40 Quitting Tips - Key cold turkey nicotine cessation tips on how to stop smoking, vaping, chewing or sucking nicotine into your body and bloodstream.

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Article written November 19, 2009 and page last updated December 29, 2013 by John R. Polito