One of the best ways to quit smoking is to make a list of the reasons you want to stop. Write these down and keep them in front of you. As you think of new reasons to stop, you can add them to the list. You may also want to change your routine around drinking coffee or tea.
 
Avoid situations where you have a strong urge to smoke
 
If you're trying to quit tobacco smoking, you should avoid situations that will trigger a craving. This includes places where you usually smoke, stressful situations, and places where you enjoy alcohol. Identify these situations and develop a plan to avoid them. To avoid these situations, keep a pen and paper nearby and plan activities that will keep your hands busy.
 
You can also distract yourself by chewing gum or popping a popsicle. Using alternatives to cigarettes can help you resist the urge to smoke. You can also chew on cinnamon sticks, celery, raw carrots, or sugarless gum instead of smoking. Also, try not to smoke in public places where you are surrounded by other people.
 
Holidays can be stressful for smokers, so it's helpful to plan some special activities that will keep you busy during these times. You can even try hosting a holiday dinner with friends and family to distract yourself from the temptation of smoking. Having someone else take care of the meal can keep you occupied and busy, and you can even bring a special dish.
 
Identify the triggers that cause you to crave tobacco cigarettes and prepare for them before they happen. Try taking three deep breaths, holding the last one for a few seconds, and exhaling slowly. Deep breathing can help to relax the muscles and calm your body. Eating something high in sugar or spice can also trigger cravings. You can try chewing celery or plain popcorn. You can also try stretching your body.
 
Discuss your plans with family and friends
 
Family and friends can help you quit tobacco smoking by offering support, advice, and encouragement. They can also be a great source of motivation. Tell them that you're planning to quit tobacco, and how much you appreciate their support. If they're not willing to quit with you, ask them to refrain from smoking around you or near you during your withdrawal period. This will make it easier for you to focus on quitting.
 
Before you start your plan to quit smoking, it's helpful to consider the various challenges that you're likely to face and how to deal with them. First, you'll want to determine your motivations. Write down the reasons you want to quit, including financial savings, health, and energy gains. You can add more reasons as you think of them.
 
Next, you'll want to change your routine. There are several personal change management models which can help you make the change one-step-at-a-time. One such helpful personal change agent is Kaizen. Personal Kaizen involves making small incremental changes daily, which over time become huge and fulfilling.
 
You'll find that some of the activities you use to smoke trigger cravings. If you're a morning person, for example, you might want to avoid drinking coffee if you don't want to wake up early. Or, if you're a night owl, you might need to put out cigarettes. You may also want to try a new breakfast instead.
 
If you live with a spouse or partner, discuss your plans with them and get their support. It's also helpful to tell them about your own tobacco use. If you live with someone who is a smoker, make a commitment to limit your use of tobacco in the presence of your spouse or partner. You can also make a plan with your family and friends to quit tobacco together. Once you quit, you'll be able to enjoy the benefits of a smoke-free life.
 
Use a quit date
 
One of the most effective ways to quit smoking is to set a quit date. Setting a quit date is a great way to keep yourself motivated while at the same time creating a deadline. It can help you to avoid temptation by picking a date that will be hard to miss. The earlier you start planning your quit date, the better. Pick a day in the next two weeks and make sure you give yourself enough time to prepare. It also helps to quit at a time of the day when you're not stressed or under pressure.
 
Before setting a quit date, decide if you need to use medications or behavior changes to help you stop. If you need to take medications, nicotine replacement therapy is an option. They ‘re available in user-friendly formats such as chewing gums, lozenges, tablets, patches etc. I’ve done extensive work on these formulations (product development, clinical testing thru commercialization). These medications reduce cravings. However, they must be combined with behavior changes, which you must do to quit smoking for good.
 
Tip: Smoking cessation medicines must be taken under advice and supervision of a registered medical practitioner only. Do not self-prescribe any medicine. Do not take medicines under advice from friends, family, colleagues, or anybody else, who is not a registered medical doctor.
 
Once you have decided to quit, you can write down your reasons for quitting tobacco. These reasons might include saving money or being healthier. Having a list of reasons will help you stay motivated to quit.
 
Reasons to Quit Tobacco Smoking
 
There are many health benefits of quitting smoking. Not only does it improve your overall health, but it can also increase your life expectancy by several years. Smoking increases the risk of developing lung cancer and COPD. Smoking is also harmful to your sense of smell and taste. People who quit smoking report that they can now smell better and enjoy their food without smoky aftertaste.
 
Other benefits of quitting smoking include an improved social life, improved appearance and odor, improved finances and increased confidence around others. If you have cancer, quitting will help you avoid social situations where others will be able to smell your cigarette. However, despite all of these benefits, quitting smoking is not easy.
 
Smokers usually are wary of nicotine withdrawal symptoms. That’s where nicotine replacement therapy helps. But nicotine withdrawal symptoms usually begin a few hours after your last cigarette. They are usually strongest in the first week. For most people, nicotine withdrawal fade and are gone after about 2 to 4 weeks.
​
Some people want to live longer and healthier lives. Others want to save money. Still others do not want to endanger their children's health. Research has shown that smoking reduces life expectancy by nearly 11 minutes each time it is smoked. Therefore, smoking ten cigarettes a day for ten years will cut off nine months from your life.
 
Another good reason to quit smoking is to reduce your risk of cardiovascular disease. The risk of coronary heart disease and stroke decreases as you stop smoking. After three months of not smoking, your circulation and lung function improve. After one year, your risk of coronary heart disease will be half of what it was when you started. Lastly, quitting smoking will improve your health and the health of your family.
 
After deciding to quit smoking, set a quit date that is within a month. Don't pick a date too far in advance so that you'll have enough time to prepare. Some people use a special day to quit while others choose a random day. Either way, be sure to make your commitment and let others know about your decision.
 
Build a support system
 
Building a support system for yourself is essential if you want to successfully quit tobacco smoking. You should share your goal with friends and family members and ask for their support. Your support system is also essential if you experience a relapse. Smoking cessation is a difficult process, and the right support can be vital in helping you overcome the setbacks and relapses.
 
The first step in building a support system for yourself is to talk to others who have also tried to quit. A "coach" can be a friend or family member who can support your quit attempt. It is also helpful to spend time with others who have been successful in quitting. You can also suggest books and programs for support and read them. Another great idea is to join a quit smoking support group. These programs often offer group counseling and include lectures and group meetings. These sessions can provide valuable information about smoking cessation and also help smokers develop effective coping skills. The group sessions will also provide suggestions on how to prevent relapse.
 
Smokers who had used behavioral interventions were more likely to rely on social support than those who did not. The study also showed that smokers who had social support were more likely to quit. The results of this study suggest that social support is as important as behavioral interventions.
 
Avoid relapses
 
Recognizing triggers for relapses is an essential part of your cessation strategy. While you can't avoid every situation that could lead to a relapse, you can take steps to prevent them. One effective technique involves thinking about the situation and feelings that lead you to light up. This exercise helps you identify which triggers led you to smoke and helps you eliminate them in the future.
 
If you have a support system, try calling on them if you are feeling the urge to smoke. These people can encourage you to quit and give you support and encouragement. It's also helpful to find alternative means of coping with the cravings. In general, try not to smoke even one cigarette because if you do, you may be tempted to start again.
 
One important way to prevent relapses is to use a comprehensive relapse prevention program that includes both cognitive and behavioral components. The most important thing to remember is that a lapse doesn't mean you've failed. The information you gained from the lapse will help you anticipate future lapses and develop an action plan to deal with them.
 
Yet another option is meditation. Just fifteen minutes a day of peaceful meditation has been found to be helpful in a big way.
 
Fortunately, most relapses after quitting tobacco smoking are avoidable. A relapse is when you start smoking again - after several weeks, months, or even a year. These lapses usually start out as small slips, such as having a cigarette after a stressful day, or smoking with a friend. However, they eventually turn into a habit.
 
Disclaimer: Giving up smoking must be done under advice from a registered medical practitioner only. The views on this blog are for educational purpose only. The views on this blog are not substitute to a registered medical doctor’s advise. 

Related Reading:​ 

1. Are you choosing your doctor correctly? How do you choose your medicines? YOU decide quality of your life-  Part 1 of 2
2. Are you choosing your doctor correctly? How do you choose your medicines? Tips - Part 2 of 2 
3. Is your medicine cabinet stuffed with expired or medications you no longer use? Check out this post ...
4. How to dispose expired medicines? 
5. Caution! Don’t consume alcohol, fruit juices while taking medications. 

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When implementing a Kaizen implementation strategy, it is essential to create a culture of continuous improvement. 

There are three critical components of a culture of continuous improvement: 

1. Aligning goals with business strategy.
2. Creating an operational excellence team.
3. Establishing the culture.

These steps will help you create a successful Kaizen implementation. If you want to make your organization an operational excellence champion, follow these steps. You'll soon be on your way to building a culture of continuous improvement!
 
Aligning goals with business strategy
Aligning goals with your business strategy is the first step in implementing a Kaizen program. This process emphasizes the need for constant improvement. Kaizen methods have helped many organizations increase employee productivity and lower costs, while improving customer service and satisfaction. The ultimate goal of any organization is operational excellence, and Kaizen implementation is one way to achieve it. While projects and tools can help, a true culture change can be achieved with Kaizen. All employees are encouraged to participate in the improvement process. 
 
The next step is to align goals with the overall business strategy. Developing an operational excellence mindset requires the company to align its goals with its business strategy. By doing this, all members can see the value flow through the business. Moreover, successful implementation of Kaizen practices requires businesses to focus on improving their value proposition and delivery. 

​​Now let's take a look at the second critical component of continuous improvement culture- creating an operational excellence (OpEx) team.

Creating an operational excellence team
​Creating an operational excellence team will require a commitment to a vision that is aligned with the company's strategic objectives. The vision can be product or growth-oriented, or even market-focused. It should be communicated to all employees, to ensure alignment of effort and resources. Once all employees are on board with the new strategy, implementation will be easier. However, a company wide OpEx strategy will require time, resources, and education to be successful.
 
Before implementing any improvement initiative, a company should define an optimal value stream and work toward achieving it. Once a company has defined the optimal value stream, it should select a project that is both timely and effective. The company should then expand its operational excellence team by hiring more staff and establishing a portfolio of improvement projects. This team should be rewarded for its accomplishments and recognize the individual contributions of its frontline operational excellence leaders.
 
In order to implement a Kaizen implementation successfully, an organization must first determine what operational excellence is. To determine if a process meets those criteria, management must identify the problem and determine how to resolve it. An effective operational excellence team must be committed to bringing changes and identifying recurring problems. However, the team must be willing to embrace change and sacrifice old ways of doing things. It is vital to measure progress and make sure everyone understands what it means to achieve the goals.
 
When implementing a Kaizen program, companies must realize that they cannot achieve operational excellence without aligning their goals with the organization's strategic objectives. Without this alignment, improvement efforts tend to float in circles, with little or no strategic impact. Ultimately, it is imperative to align goals with strategic objectives. Only then can Kaizen efforts benefit the entire organization and its customers.

Coming to the third critical component of continuous improvement culture- establishing the culture of continuous improvement at your workplace. 
 
Creating a culture of continuous improvement
Creating a culture of continuous improvement is important, but how do you make it stick? The key is to get everyone involved. Rather than enlisting the help of managers and top executives, employees should make suggestions for improvement. While not every suggestion will be successful, many will. Employees are most familiar with areas that need improving, so gaining their input can be invaluable. Below are some tips for making Kaizen work at your organization. 
 
Commitment:
Kaizen requires the commitment of every member of the organization. There must be no "us versus us" mentality. All must work toward the same goal. For example, some automobile factories hold daily meetings of small teams to discuss one small change that can improve a process. This process must be conducted regularly, daily, and in a routine. Once implemented, the company will be on the road to continuous improvement.
 
Motivation:
Employees should be encouraged to take responsibility for the quality of their work. Kaizen will improve processes while instilling a sense of teamwork and ownership. Employees will be motivated to work on the problems they select and will be more likely to find a solution if everyone is involved in it. A recent published study revealed that only 36% of US workers were engaged in their work, while 15% were ‘actively disengaged’. Globally, 20% of employees are engaged at work. Getting employees involved in the process of continuous improvement will improve processes, reduce turnover, and boost innovation.

​Read more on Kaizen here.

​Kaizen is a Japanese concept that emphasizes continuous improvement. It targets the processes and outcomes of a business to anchor it for long-term success. 

Although Kaizen is present in Japanese folklore for several decades, it was first applied in the corporate sector post-World War II, to improve manufacturing operations of the Japanese companies. It produced significant results for the Toyota Corporation, which led to the philosophy spreading across the world. Now, Kaizen is used by companies in almost all industry sectors.

Kaizen involves making small incremental improvements in a company. By implementing Kaizen into the company culture, it can be permanent. New employees will be trained in the principles of the Kaizen process, and the change will be sustained for years to come.

When considering how to improve customer satisfaction with Kaizen implementation, organizations must begin by recognizing the problem and identifying opportunities for improvement.

To do this, they should engage cross-functional personnel in the problem-solving process. Then test the proposed solution(s) in small groups before spreading them across the entire organization. The process should be supported by the top leadership of the company and include training and appropriate communication between employees.

A Kaizen committee should be formed of five to ten employees. This committee should meet weekly to discuss ideas for continuous improvement and to summarize the changes made after implementing them.

Let’s take an example of initiating Kaizen in an engineering company.

To get started, a Kaizen team must be established. The team should include a manufacturing engineer, a design engineer, two people from marketing & sales function and a quality engineer, in addition to the Kaizen leader. In some cases, the team should also include customers and suppliers to ensure success.

The team must review the current state of the business, product mix, customer base, complaint records etc. and identify the opportunities for improvement. Once the team has identified these opportunities, they can create a strategy to improve customer satisfaction.

The principles of Kaizen emphasize the value of continuous incremental improvements.

Kaizen-ing runs via Kaizen events. During Kaizen events, the Kaizen team must meet and work together with people at grassroot levels from the sales and marketing function to come up with potential solution(s) to the problem(s). These meetings should be centered around a specific problem such as- an increase in defective products, product returns, delayed deliveries etc. Also, the meetings must be held in a physical location within the company- the Gemba.

Further, two tools which will be extremely helpful in this initiative are- Kaizen board and Taguchi loss function. 

Tip: The Kaizen board is an excellent place to document ideas for improvements. 

Moreover, besides the Kaizen leader, the Kaizen sponsor aka process owner should also hold overall responsibility for the results of the Kaizen event. So, before you can implement a Kaizen board in your company, first make sure your stakeholders are willing to make it happen.

Tip: If Kaizen events are part of your business culture, you may want to consider holding them on a regular basis. Often, a Kaizen team uses a Kaizen Template to stay on track and initiate Kaizen in the organization. Using this method, each member of the team contributes to customer satisfaction and teamwork. You can read more on Kaizen here.

Besides improving the customer relationship process, Kaizen also promotes employee engagement and ownership of the company culture. With the right approach, your organization can benefit from increased employee morale and productivity. The benefits of Kaizen extend well beyond improved customer satisfaction!

Are you planning to initiate a Kaizen culture at your workplace?

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#kaizen #kaizenevents #gembakaizen  #customersatisfaction #gembawalks  #yamazumiboard  #kaizenboard #Taguchilossfunction

What is Kaizen? | What is Kaizen method? | How to start with Kaizen? | Kaizen explained

Kaizen is a time-tested process improvement methodology. It originated in Japan. Kaizen was first implemented in Japanese industrial set ups around 1940s and since then is being practiced in organizations world over.

Check out this video to know more about Kaizen.

​This video belongs to my YouTube video series- One-minute guide to continuous improvement where I explain various topics related to continuous improvement for operational excellence and business growth. Watch on …

Are you ready to implement Kaizen at your organization?

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1. One minute continuous improvement guide series.
2. Kaizen explained with examples and case studies.

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#kaizen  #kaizenprocessimprovementmethodology   #whatiskaizen    #JapaneseKaizen    #processimprovement #continuousimprovement

ISO and Kaizen are both time-tested continual improvement techniques. Both ISO and Kaizen can be used for continuous as well as continual improvement campaigns across all industry sectors. 

Both ISO and Kaizen bring-on organizational transformation and business growth. Therefore, the choice of selecting ISO or Kaizen or both, will depend upon the organization’s goals.

In this blogpost I shall touch upon the differences between ISO and Kaizen. By the way, when I mention ISO, I am referring to ISO 9000 series.
​
Just as there are similarities between ISO and Kaizen, there are several stark differences too. I have enumerated few differences between ISO and Kaizen below. Make sure to take cognizance of them before initiating continuous improvement culture at your workplace.

To bring it all together, ISO certification builds credibility. It gives assurance to customers that the company meets a basic minimum criteria of quality standards. This can also help a company access new markets.
​
Kaizen increases value a customer gets for his/her money. This increases sales as well as market share.  Moreover, Kaizen fundamentally improves the way a business operates which increases profit figures and EPS (earnings per share). Kaizen therefore directly increases a company’s top line as well as bottom line.

Further, Kaizen implementation is simple and easy. The small, incremental improvements done regularly via Kaizen bring-on exponential benefits. Kaizen is the method of choice to bring about quick organizational transformation.

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​
#continuousimprovement #ISO #Kaizen #businesstransfromation #qualitymanagementsystems #productquality #processcontrol #qualitycompliance #ISOcertification #differencebetweenISOandKaizen

Gemba Walk is a process of making personal observation of jobs and workflows where it happens (i.e. Gemba) with those who actually do it as against discussing about the solving the problem in a meeting room.
​
However, Gemba Walk must be done correctly for it to give desired results. The video below presents important Dos and Don’ts of Gemba Walk. Watch on …

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Are you looking for ways to thrive your business thru the pandemic-induced crisis? Then, Gemba walk is your infallible tool.

Gemba in Japanese means site where work happens. It is a popular terminology of Lean Innovation as well as Kaizen based process improvement. 

​Gemba Kaizen philosophy is based on the principle that best process improvement happens when people closest to the process give suggestions for improvement of that process. Moreover, the best place to assemble for the discussion to come up with improvement ideas is the Gemba.
​
In Kaizen, process improvements can be done using multiple tools viz. Visual Management, Kaizen Events etc. Gemba Walk is one such important process improvement tool.

​​Gemba Walk is based on the philosophy- ‘Go and See’ in Gemba.

Gemba Walk is a process of making personal observation of jobs and workflows where work happens (i.e. Gemba) with those who actually do it, as against discussing about the solving the problem in a meeting room. ​It is like, you can’t be an expert in lawn tennis by learning about the sport in a classroom. You learn it best at a tennis court i.e. the Gemba.

This in-person observation allows leaders to see the difference between what they assumed is happening and what is actually happening. 

Gemba Walks may be conducted the traditional way as well as digitized.

​The objective of Gemba Walk is to better understand the value stream, its problems and how to improve upon those problems. 

By closely observing ‘the site where the value is created’ and listening to employees, business leaders and supervisors can get a fresh perspective on the business and new insights into how to make product/ service/ process changes better for their customers. 

​Tip: Note that the purpose of Gemba Walk is not to review results or make superficial comments.

Another objective of Gemba Walk is to identify wastes in a process. By identifying waste, one can save costs as well as increase process efficiency. As much as 40% overhead expenses can be saved by conducting Gemba Walks regularly at your workplace.
​
However, Gemba Walk must be done correctly for it to give desired results. The video below gives important Dos and Don’ts for Gemba Walk; watch on …

​Gemba Walks may be done singly or in a small team of 3 to 4 members.

If a department head plans to go for the Gemba Walk then I would recommend that he/she goes alone (rather than a team), so that they get a chance to have open and frank discussions with the shop floor employees working on that process. The idea is to make your employees comfortable to open up, be creative and give useful suggestions, rather than worry about petty politics.

​You could have one-on-one or many-to-one discussions during the Gemba Walk.
​
Also, leaders doing Gemba Walk must note that the walk is not an exercise for employee performance evaluation. Neither is it a time to engage in employee task management. 

​The frequency of Gemba Walk depends on the size of the organization and nature of business. Generally, process owners, supervisors must do Gemba Walk every other day. Managers and Senior Executives can do Gemba Walk once each fortnight.

​After completing Gemba Walk, make notes to capture your observations. Plan the day so that there is time to write notes and reflect on them. Document key takeaways.
​
Categorize your thoughts, findings, and discussion points, and within a week or so provide feedback to employees on your walks. 

​Gemba Walk has a dual purpose- First to observe, understand, and ultimately improve process efficiency. Second, to gain deep knowledge about the process, reflect upon the information and explore opportunities of continuous improvement.

Note that Gemba Walk is not an audit. Audit is done to check compliance to 'documented' procedures. While Gemba Walk focuses on 'process improvement'.

Gemba Walk is a rewarding tool for big and small organizations, especially Startups.

Few key areas of using Gemba Walks may be to improve value quotient of a specific product, or increase productivity of a machine, increase sales, improve area utilization, or identify wastes in a business process and increase its efficiency.
​
When done correctly, Gemba Walk can have a dramatic impact on a company's operational excellence since it entails engaged leadership. Moreover, Gemba Walks can save as much as 40 to 45% of a business’s operating costs. 

Note that, Gemba walk strategy must be appropriately designed (and executed) and customized for each business. Are you planning to initiate Gemba walk for your organization?

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• How to cut costs strategically using Kaizen
• ​Leadership Kaizen: How can leaders keep employees happy?
• ​Continuous Business Improvement with mastermind Shruti Bhat series- What is Gemba Kaizen?​

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