Set a quit date within the next 2 weeks
Tell family, friends, and coworkers you are quitting
Remove cigarettes, lighters, ashtrays, and other smoking triggers
Identify your smoking triggers and plan alternatives
Use nicotine replacement therapy if appropriate
Ask a doctor about prescription quit-smoking medicines
Change routines linked to smoking
Keep your hands and mouth busy with healthy substitutes
Drink water and stay hydrated
Avoid alcohol and other triggers at first
Practice deep breathing or other stress-relief methods
Exercise regularly
Get support from a quitline, counselor, or support group
Track cravings and how you handle them
Reward yourself for smoke-free milestones
If you slip, restart immediately and keep going
Stay committed to being smoke-free one day at a time