Set a quit date within the next 2 weeks
Tell family, friends, and coworkers you are quitting
Remove cigarettes, lighters, ashtrays, and other smoking items
Identify your smoking triggers
Avoid trigger situations when possible
Plan alternatives for cravings
Use nicotine replacement therapy if appropriate
Ask a doctor about prescription quit-smoking medications
Join a quit-smoking program or support group
Use a quit-smoking app or text support service
Delay acting on cravings
Drink water when a craving hits
Keep your hands and mouth busy
Practice deep breathing or relaxation techniques
Exercise regularly
Avoid alcohol if it triggers smoking
Change routines linked to smoking
Reward yourself for smoke-free milestones
Track progress and note benefits
Prepare for slips and restart immediately
Contact a healthcare professional for personalized help