But the American Heart Association says the good news is that when you quit, your risk of heart disease diminishes rather quickly. Eventually your risk of heart disease will be about the same as that of someone who never smoked. It can help if you stop focusing on the past and start picturing yourself as a non-smoker. Remove all reminders of smoking from your house, such as ash trays and lighters. Set a date to stop.
Some people find it easier to set a date when they'll stop completely, then work up to that date.
Keep a journal. Then plan some activity to use after mealtime as a substitute. Ask for help. Enlist the help of family and friends. If they smoke too, see if you can get them to join you in a mutual program to stop smoking.