How to Quit Smoking Gradually

Gradual Reduction in a Nutshell

Gradual reduction means reducing the number of cigarettes smoked to zero over a period of time.

The method involves setting a goal to reduce the number of cigarettes each week, e.g. by 10% until you are smoke-free.

It works by slowly reducing nicotine intake to minimise withdrawal symptoms until you find yourself stopping completely.

One way to cut down is to make a list of your daily cigarettes, identify those that are easier to eliminate and eliminate those first.

Tracking progress is a good way to stay motivated and focused on the target, e.g. recording the number of urges overcame.

Resources for Quitting

Join the I Quit Programme and remain smoke free for 28 days and you are 5 times more likely to quit smoking. You can nominate your loved ones as a supporter when you sign up for the programme. Validate your smoke-free status and redeem a HPB eVoucher* worth $50 at the 28th day milestone. Keep going and you'll also receive eVouchers* worth $30 and $20 at the 3rd month and 6th month milestone respectively!

*Terms and conditions apply.

Read these next:

• How to Quit Smoking by Going Cold Turkey 
• Quit Smoking with This Game Plan
• How to Quit
• Quit Smoking! Thirdhand Smoke May Be Hurting Your Loved Ones