Set a quit date
Remove all weed, papers, pipes, vapes, and lighters
Tell trusted people you are quitting
Avoid people, places, and routines tied to smoking
Identify your triggers
Replace smoking time with a new routine
Keep your hands and mouth busy
Exercise daily
Eat regular meals and drink water
Sleep on a consistent schedule
Use deep breathing or meditation when cravings hit
Delay cravings for 10 to 15 minutes
Call or text someone when urges get strong
Join a support group or recovery program
Consider therapy or counseling
Ask a doctor about treatment for withdrawal, anxiety, or sleep problems
Avoid alcohol and other drugs that make relapse more likely
Track your progress each day
Reward smoke-free milestones
Restart immediately if you slip
Get emergency help if you feel unsafe or suicidal