Set a quit date for today
Throw away cigarettes, lighters, ashtrays, and matches
Tell family, friends, and coworkers you are quitting
Avoid smoking triggers, routines, and places
Remove nicotine products and smoking reminders from your space
Drink water often
Keep your hands and mouth busy with gum, toothpicks, or snacks
Use deep breathing when cravings hit
Delay each craving for 10 minutes
Change your routine immediately when urges start
Stay away from alcohol and other triggers at first
Eat regular meals and sleep enough
Exercise daily, even briefly
Call or text someone when cravings feel strong
Remind yourself cravings pass
Use nicotine replacement or quit medications if needed
Contact a doctor, pharmacist, or quitline for support
Track smoke-free time and milestones
Restart immediately if you slip