I smoked for 25 or so years - two packs a day. My most recent (I never say last) cigarette was about 22 years ago.

I made a 3 lists: everyone I knew that had quit smoking and seemed able to cope without cigarettes; the benefits of quitting; and the consequences of continuing to smoke.

Then I memorized the following and used these lines regularly:

Smoking a cigarette to stop an urge to smoke will only create another urge.

I'd like to smoke a cigarette; the choice is up to me. But I want and deserve the benefits so for now I choose not to smoke.

(I paid $600 for a non-smoking course for this stuff).

Anyway good luck. And better to be a smoker who exercises than a smoker who is a couch potato.