Set a quit date within the next 2 weeks
Tell family, friends, and coworkers you are quitting
Remove cigarettes, lighters, ashtrays, and matches
Identify your smoking triggers
Avoid situations that make you want to smoke
Use nicotine replacement therapy if appropriate
Ask a doctor about prescription quit-smoking medications
Change routines linked to smoking
Keep your hands and mouth busy with alternatives
Drink water regularly
Delay cravings by waiting 5 to 10 minutes
Take slow deep breaths when cravings hit
Exercise or walk when you want a cigarette
Avoid alcohol if it triggers smoking
Limit caffeine if it increases cravings
Eat regular meals and healthy snacks
Get support from a quitline, app, or support group
Track smoke-free days and money saved
Reward yourself for milestones
Prepare for slips and restart immediately if one happens
Keep trying until you quit for good