12 to 14 ATTEMPTS ??? WTF !

IT can take 12 to 14 attempts to quit before smokers stop for good, according to researchers at the University of California.

Professor Shu-Hong Zhu, who led the study said: "Quitting aids reduce the overall number of attempts that are needed, but smokers still have to make multiple attempts - with or without these aids."

So, the top tip for anyone who wants to break their habit is, don't give up giving up.

Each time you stop, even if it's only for a day or two, you will learn a little more about your tobacco triggers and how to head them off.

Here are some more tricks that will help:

WRITE A LIST Jot down all the reasons you want to stop - to improve your health, save money, set the kids a better example. Make a note of every single reason, no matter how small. Keep the list handy, and whenever you have time, or a craving, to kill, remind yourself of those reasons.

SET A DATE Don't try to trail off by reducing the number of cigarettes you smoke. Studies show you will simply try to suck more out of the ones you do light up. Set a date, and stick to it.

AVERSION THERAPY Nicotine is actually a poison, but because cigarettes provide a drip-feed hit, it doesn't actually make us feel ill. But smoke your day's worth in one sitting and the chances are, you will turn green. Chain smoke your way through your daily dose and breathe in the foul smell of your ashtray as it fills. Focus on all the negatives - cigarettes cease to become

fun when you have to smoke, despite feeling nauseous.

BIN THERE Once you've stopped, get rid of everything tobacco related - your cigs, matches, lighters, ashtrays, the lot. If you think you'll be tempted to retrieve cigarettes from the bin, break them and pour water over the bits.

TELL PEOPLE The chances are you'll be a bit cranky, so explain to people that you are quitting and ask them to be patient for a week or two. You'll be surprised how many reformed smokers also have little tips and tricks that help.

TRIGGER POINTS Identify the situations where you crave a cigarette - when you've having a coffee, or an alcoholic drink - and avoid them. Switch to tea or go to the gym instead of the pub. Breaking those nicotine associations will stall cravings.

DEEP BREATHS When you want to light up, take six deep breaths instead - this will relax you and combat the stress chemicals being released by nicotine withdrawals.

GET FRUITY You're much more likely to want a cigarette after eating spicy or very sweet food. Snack on fruit instead, the fresh flavours won't have the same effect.

CASH IN Work out how much money you'll save, and at the end of every smoke-free day, put it into a jar or clear container so you can see what you're saving. Use our calculator to see how much you could cash in.

GUILT FREE If you do slip, and light up, don't beat yourself up about it. Instead of focusing on the 'failure', remind yourself how long you went without a smoke and tell yourself you can do it again.

REWARDS With the cash you're saving, treat yourself to little rewards at milestones - day three, a week, a month or more.

WEIGHT UP Sugar-free gum gives your mouth something to do without piling on the calories. But don't use weight worries as an excuse for not trying to stop. You'll need to pile on vast amounts of weight to be doing as much damage as cigarettes.