Set a quit date within the next 2 weeks
Tell family, friends, and coworkers you are quitting
Remove cigarettes, vapes, pods, lighters, ashtrays, and nicotine products
Identify your triggers
Avoid trigger situations at first
Use nicotine replacement therapy if appropriate
Ask a doctor about prescription quit medications
Change routines linked to nicotine use
Delay cravings for 10 minutes
Drink water
Chew gum or use hard candy
Keep your hands busy
Practice deep breathing
Exercise regularly
Eat regular meals
Avoid alcohol and other triggers early on
Get support from a quitline, counselor, or support group
Use a quit app or tracker
Reward smoke-free milestones
Prepare for withdrawal symptoms
If you slip, restart immediately
Keep trying until you quit for good