Many smokers have been unsuccessful in quitting smoking for many times, so they see quitting as the most difficult thing in the world. In fact, if you have the know-how, it is possible to quit smoking successfully. My smoker friends and I have come up with a set of methods to quit smoking, called the “14-word policy over the three hurdles”, and I recommend it to friends who are planning to quit smoking. The “three hurdles” are awareness, cessation, and temptation, and the “fourteen words” are comparison, responsibility, planning, reduction, means, rejection, and resistance. If you really want to quit smoking, you must first pass the cognitive barrier and do two things: compare the pros and cons of smoking, and find and strengthen your own responsibility. It should be acknowledged that some smokers do derive some benefit from smoking. For example, some people think that smoking helps to find “inspiration”; some people feel that it can relieve psychological stress and help to reduce tension and anxiety; some people can get some kind of pleasure; some people want to use it to relieve boredom and sorrow, etc. These benefits are precisely the reasons why people are addicted and unwilling to quit smoking. Almost no one knows that smoking is dangerous to health, but the majority of friends do not know that the harm is extremely serious, so that some smokers do not quit until they are seriously ill. Quit smoking only the desire and determination is not enough, tobacco is an addictive substance, if you stop smoking service is bound to appear somatic and psychological withdrawal reaction, withdrawal reaction is the “roadblock” to quit smoking. After passing the cognitive barrier, we must also make thorough preparations for the physical withdrawal barrier. Three things must be done to pass the physical withdrawal hurdle: make a plan, follow the plan to gradually step down (i.e., gradually reduce the amount), and quit smoking early by means of quitting alternatives. The plan includes time (for example, two months or 30 months) and goals (for example, in two weeks to pass the physical dependence level, three months to pass the psychological dependence level, and finally completely say goodbye to tobacco). Do not expect to quit smoking in one day; you should use a gradual step-down approach to fade withdrawal symptoms. If you want to smoke a pack of cigarettes a day, the first week of quitting smoking no more than 15 cigarettes a day, the second week no more than 10, the third week no more than 7, the fifth week no more than 2, the sixth week 1, and the seventh week no smoking at all. If you experience physical withdrawal symptoms during the step (such as restlessness, lack of concentration, temper tantrums, etc.), you must prepare some alternative methods that are suitable for you, such as consuming gum, mints, quit gum, quit tea, etc., or smoking with silver acetate in your mouth at the same time, when you will taste the unpleasant bitter taste and make you hate smoking. During the next step yourself must consciously reduce the number of cigarettes as planned, extend the time between sighs, relatives and friends should also give full support and help. The physical withdrawal symptoms usually subside in a week or two, but the more difficult part is getting through the psychological withdrawal. Many quitters fall back into the psychological withdrawal period. The key to achieving final success in quitting smoking is to be able to stay away from cigarettes and successfully resist temptation. While a non-smoker feels disgusted and even nauseous when he smells smoke, a quitter feels very fragrant and is tickled by the sight of others smoking. If a smoker hands him a cigarette, he may be tempted to take it and give up his work. Refuse to be “generous”. Resisting temptation is the only way to successfully pass the psychological withdrawal barrier. And completely go through the psychological withdrawal level, will be “a village of darkness and light”.