Set a quit date
Tell family and friends
Remove cigarettes, lighters, and ashtrays
Identify smoking triggers
Avoid trigger situations at first
Use nicotine replacement therapy
Ask a doctor about prescription medicines
Join a quit-smoking program
Keep hands and mouth busy
Drink water
Chew sugar-free gum or healthy snacks
Delay cravings for 10 minutes
Practice deep breathing
Exercise regularly
Avoid alcohol if it triggers smoking
Track progress daily
Reward smoke-free milestones
Restart immediately after a slip
Get support from a counselor or quitline