Set a quit date for today
Throw away all cigarettes, lighters, ashtrays, and vaping devices
Tell friends, family, and coworkers you are quitting now
Avoid smoking triggers, places, and routines
Remove alcohol and other trigger substances for the first few days
Drink water often
Keep your hands and mouth busy with sugar-free gum, toothpicks, or snacks
Use deep breathing when cravings hit
Delay each craving for 10 minutes
Change your routine immediately when a craving starts
Stay active with short walks or exercise
Eat regular meals and get enough sleep
Avoid “just one” cigarette
Use nicotine replacement therapy if needed
Ask a doctor about prescription quit-smoking medications
Join a quitline or support group
Track your cravings and triggers
Reward each smoke-free day
Prepare for withdrawal symptoms
Restart immediately if you slip
Focus on one day at a time