Set a quit date within the next 24 to 72 hours
Throw away all cigarettes, lighters, ashtrays, and nicotine products
Tell family, friends, and coworkers that you are quitting
Avoid triggers such as alcohol, coffee, and smoking areas
Plan replacement actions for cravings, such as chewing gum or drinking water
Use the four D’s: delay, deep breathe, drink water, do something else
Keep your hands and mouth busy with safe substitutes
Change routines linked to smoking
Stay away from people who smoke during the first days
Eat regular meals and stay hydrated
Get enough sleep
Exercise daily, even briefly
Use stress-reduction methods such as walking, breathing, or meditation
Remind yourself why you quit
Expect cravings to peak and pass
Do not take “just one puff”
If you slip, restart immediately
Contact a doctor or quitline if withdrawal feels unmanageable
Consider nicotine replacement or prescription help if cold turkey is too difficult