Brief Answer:
Stop cold turkey....

Detailed Answer:
Hi,

It's good that you want to quit smoking. The first step towards quit smoking begins with the thought.

Now, there are a few ways to help you quit. However the best method that has worked in most of my patients is quitting cold turkey. As you said, you smoke only one cigarette per day, I recommend you stop it immediately. Do not plan a day to quit. You may experience some urges to smoke for a few weeks, but a strong motivation is often sufficient to kill the urge. If the urge is strong, you can try other means to make yourself busy - such as taking up a hobby / eating a carrot / chewing a gum, etc. Nicotine gums are now easily available in any pharmacy. However I do not always recommend it as an alternative to quit smoking; but you can take one or two for just a few days if the urges are plenty.

The first 4 -8 weeks are the most crucial when many of them fail in quest to quit smoking. If you are able to get through the first 8-12 weeks, quit smoking challenge is going to be easy thereafter.

Some tips that I suggest to my patients are:

1. Avoid smoking company.
2. If you smoke on the way to the office / back home, try a different route of travel.
3. If you smoke during the break, try changing break time.
4. Keep yourself engaged especially during the smoke time.
5. Avoid alcohol
6. Give yourself a reward for every day that you avoid cigarette.

Hope this helps. Let me know if you need clarifications.

Regards

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