I had a pack-and-a-half day habit for 11 years and tried to quit smoking over 1,000 times. Below are the things that helped me quit.
1) I got really angry that the tobacco company was extorting my hard earned money for them to poison me!. Every time I felt an urge, I got angry and said, "no way am I going to be your chump any more!"
2) I saw how much cigarettes controlled my life. I wouldn't go to certain places or do things if I couldn't smoke. I also realized I avoided events where non-smokers might give me those disapproving looks.
3) I made a list of all the reasons I wanted to be a non-smoker and I would read it when I had an urge.
4) I knew that every time I could resist an urge, I was stacking up a victory that would help get stronger to resist future urges. I pictured an urge like a wave going over me, knowing it would pass. I stayed in the present moment only dealing with one urge at a time. I didn't let myself worry about what I would do in a future moment, like at a dinner with friends and not having my cigarettes with me
How I Quit Smoking