Set a quit date within the next 2 weeks
Identify your smoking triggers
Remove cigarettes, lighters, and ashtrays
Tell family and friends you are quitting
Ask for support from someone you trust
Use nicotine replacement therapy if appropriate
Consider prescription quit-smoking medication
Avoid alcohol and other triggers at first
Change routines linked to smoking
Keep your hands and mouth busy
Drink water regularly
Chew sugar-free gum or hard candy
Practice deep breathing when cravings hit
Delay acting on cravings
Stay active with walking or exercise
Eat regular meals and healthy snacks
Get enough sleep
Join a support group or quit program
Track your progress daily
Reward smoke-free milestones
Learn from slips and keep going
Contact a doctor or quitline for help