Set a quit date
Throw away all tobacco products
Remove triggers from your environment
Tell family and friends you are quitting
Identify your cravings and trigger times
Use sugar-free gum, mints, or toothpicks
Drink water often
Keep your mouth busy with healthy snacks
Avoid alcohol and other triggers
Change routines linked to tobacco use
Practice deep breathing when cravings hit
Delay acting on cravings
Distract yourself with an activity
Exercise regularly
Get enough sleep
Use nicotine replacement therapy if appropriate
Ask a doctor about quit aids or medications
Join a support group or quitline
Track your progress daily
Reward yourself for tobacco-free milestones
Plan for slips and restart immediately if needed