Pick a quit date within the next 2 weeks
Tell family, friends, and coworkers you are quitting
Remove cigarettes, lighters, ashtrays, and triggers from your home, car, and workplace
Identify your smoking triggers
Plan specific alternatives for each trigger
Use nicotine replacement therapy if appropriate
Ask a doctor about prescription quit-smoking medications
Change routines linked to smoking
Delay cravings by 10 minutes
Drink water when a craving hits
Keep your hands and mouth busy
Avoid alcohol and other triggers at first
Exercise regularly
Get enough sleep
Eat regular meals
Practice deep breathing or relaxation techniques
Join a support group or quit-smoking program
Use a quit-smoking app or quitline
Track your progress daily
Reward yourself for smoke-free milestones
If you slip, quit again immediately
Keep trying until you succeed