Set a quit date
Identify your smoking triggers
Remove cigarettes, lighters, and ashtrays
Tell family and friends you are quitting
Choose a quit method
Use nicotine replacement therapy if needed
Ask a doctor about prescription medicines
Make a plan for cravings
Delay, distract, and deep breathe when urges hit
Avoid alcohol and other triggers at first
Change routines linked to smoking
Keep your hands and mouth busy
Drink water and eat healthy snacks
Exercise regularly
Join a support group or quitline
Track your progress
Prepare for setbacks
Restart immediately if you slip
Celebrate smoke-free milestones