Set a quit date and stick to it
Remove cigarettes, vapes, lighters, ashtrays, and nicotine products
Avoid triggers like alcohol, coffee, stress, and smoking breaks
Use nicotine replacement therapy if appropriate
Consider prescription medications if recommended by a doctor
Drink water regularly
Eat balanced meals and healthy snacks
Keep your hands and mouth busy with safe substitutes
Practice deep breathing or relaxation techniques
Exercise daily, even with short walks
Sleep enough and keep a regular sleep schedule
Use distraction methods like hobbies, games, or chores
Delay cravings until they pass
Remind yourself that cravings are temporary
Reach out to supportive friends, family, or quitlines
Join a support group or cessation program
Track progress and celebrate smoke-free milestones
Prepare for setbacks and restart immediately if you slip
Seek medical help if withdrawal symptoms feel severe or unmanageable