Quitting smoking — a pulmonologist's 6-week practical plan

Quitting smoking is the single most powerful thing you can do for your lungs, heart and life expectancy — more powerful than any inhaler, statin or surgery. Most successful quitters did not quit on the first attempt. They quit on the third or fourth, because they had a plan.

Week 0 — preparation

• Set a quit date 7–10 days out and tell two people
• Note your top three trigger situations (after meals, with tea, while driving)
• Get a baseline PFT — many smokers are surprised by how recoverable their lung function is

Weeks 1–2 — the hardest fortnight

• Start nicotine replacement (patch + gum/lozenge) or varenicline as prescribed
• Replace the action, not just the cigarette — water, walk, or a 2-minute breathing exercise
• Avoid alcohol and the friends you usually smoke with for 14 days

Weeks 3–4 — building the new normal

Cravings get shorter and less intense. Sleep improves. Cough may briefly worsen as cilia recover — this is a good sign, not a relapse signal.

Weeks 5–6 — protecting the gains

• Plan for the first social event with smokers — have an exit line ready
• Most slip-ups happen in week 5; one cigarette is not a failed quit if you don't smoke a second
• Repeat your PFT at 3 months — the improvement is the best motivation

If you have tried to quit before and not made it past two weeks, you do not need more willpower — you need a better protocol. We run a structured tobacco cessation programme at the clinic.