Don’t smoke cigarettes.
If you’re trying to quit, set a quit date.
Use nicotine replacement therapy (patch, gum, lozenge) or prescription options like varenicline or bupropion.
Ask a clinician or pharmacist for a cessation plan.
Use quitline services and evidence-based support programs.
Identify triggers and plan alternatives (walk, chew gum, drink water, change routines).
Reduce exposure by delaying the first cigarette of the day, then gradually spacing out.
Avoid alcohol and other situations that increase cravings.
Remove cigarettes, lighters, and ashtrays from your home and car.
Keep healthy substitutes available during cravings.
Track cravings and use coping strategies when they peak.
Seek support from friends, family, or support groups.
If you relapse, restart the plan immediately without guilt.