8 Scientifically-backed Habits for quitting smoking for good


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No one picks up a cigarette and thinks, “I want to harm my body.” Instead, there’s a deeper reason why. It is not just a cigarette, cigar, or vapor that people crave. It’s the feelings and emotions they deliver. Most people are smoking to “de-stress.” It’s a “coping” mechanism. Others enjoy the sensation of nicotine. One common thing is everyone’s awareness of the harmful effects of smoking. In addition, regardless of whether something is harmful or beneficial in the long term, most people act based on their feelings due to instant gratification. Also, the key to quitting smoking is to acknowledge there are better ways to de-stress and feel happy.

Quitting smoking
So how do you quit smoking? The most

popular methods of quitting smoking are blank wrong. They’ll tell you tragic stories of ex-smokers and show you spine-chilling images. That is “negative motivation.” It rarely works. In fact, it backfires. Here’s why and what actually works. 

Why people smoke?

People smoke to relieve stress mostly. When you warn a smoker about the consequences they’ll face, they’ll continue smoking. Why? Because you are placing more stress onto that person’s shoulders! They’ll resort to their everyday stress-relieving habit – smoking. What works is adopting healthy lifestyle habits where smoking is no longer needed.

Here are 8 effective habits and tips for quitting smoking for good.

1. Few moments in Nature 

Walking in nature and breathing fresh, crisp air has been shown to relieve stress. You don’t have to visit a forest. A 10-minute park visit will do. Merely sitting will improve your mood and reduce the production of stress hormones, and maybe increase the need of quiting smoking.

2. Mindfulness meditation

Secondly, if you do decide to take a quick pause to charge up in nature, why not meditate? The science behind meditation proves invaluable to anyone searching for inner peace and stress relief. In one study, smokers were split into two groups, and those who performed mindfulness meditation were way more likely to quit smoking.

3. The right Nutrition

Part of the reason why nutrition is so essential is that cigarettes are often consumed as a “complementary good.” A cigarette is enjoyed with pizza, coffee, or alcohol. Once you adopt healthy eating habits, the desire to smoke will diminish. 

4. Good Sleep Hygiene

Right after maintaining a healthy diet, harboring good sleep hygiene will do wonders for your body’s ability to handle stress without craving cigarettes. Check out these 7 tips & tricks for healthy sleep hygiene.

5. Regular Exercise

Also, exercise has been proven to reduce stress and promote a healthier lifestyle. There’s even a phenomenon dubbed as “Runner’s High” that aerobic exercise causes, where you get euphoric feelings that “erases” anxiety.

6. Looking after your environment

Many attribute smoking to be a “social habit.” When you get together with smokers, the craving to smoke becomes a norm. You do not have to abandon your smoker friends. But if quitting smoking is your ultimate goal, then you may need to prioritize. Simply tell your friends you’re quitting smoking and that you don’t want them to ask you to join them in a “cigarette break.”

7. Make a list of reasons to quit smoking

You’re reading this article because you plan to quit smoking for good, and you have a few goals that inspire you to keep going. Write the reasons that inspire you on a small sticky note and stick it behind your phone. If you’ve got a transparent phone case, that’s even better. Whenever you crave a cigarette, cigar, or vape, pull out your phone and let your reasons remind you why you fight every day.


PEMF stands for Pulsed Electro-Magnetic Frequency. It’s an affordable, FDA-approved technology proven to help you relax. PEMF works by emitting frequencies that synchronize your brain to achieve a state of relaxation. Also, there are many PEMF devices, and NeoRhythm is one of the most popular and effective devices in its category.



You’ve most likely heard about many of these tips before. They’re common. But as they say, “Common knowledge isn’t common practice.” Ask yourself, have you been implementing these habits and still struggling to quit smoking? If yes, then you may need professional advice. If not, slowly integrate these habits and tips into your lifestyle and watch how your cravings for cigarettes will gradually decrease. And one day, you’ll look back and be amazed by how you turned a harmful habit into a beautiful opportunity to improve your wellbeing. You owe it to yourself to live well. 



https://www.facebook.com/WebMD (2005). Tips to Reduce Stress and Sleep Better. [online] WebMD. Available at: https://www.webmd.com/sleep-disorders/tips-reduce-stress

Lavelle,Chemical, J. (2015). New Brain Effects behind “Runner’s High.” [online] Scientific American. Available at: https://www.scientificamerican.com/article/new-brain-effects-behind-runner-s-high/

ScienceDaily. (2020). Spending time in nature reduces stress. [online] Available at: https://www.sciencedaily.com/releases/2020/02/200225164210.htm#:~:text=Summary%3A,both%20physical%20and%20mental%20stress

Mayo Clinic. (2020). A beginner’s guide to meditation. [online] Available at: https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858

Brewer, J.A., Mallik, S., Babuscio, T.A., Nich, C., Johnson, H.E., Deleone, C.M., Minnix-Cotton, C.A., Byrne, S.A., Kober, H., Weinstein, A.J., Carroll, K.M. and Rounsaville, B.J. (2011). Mindfulness training for smoking cessation: Results from a randomized controlled trial. Drug and Alcohol Dependence, [online] 119(1–2), pp.72–80. Available at: https://pubmed.ncbi.nlm.nih.gov/21723049/

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