Set a quit date
Identify triggers (people, places, emotions, routines)
Remove cigarettes, lighters, and ashtrays from your home and car
Avoid smoking situations for the first few weeks
Tell friends, family, and coworkers you’re quitting
Plan replacements for cravings (gum, mints, water, walk, deep breathing)
Use nicotine replacement therapy (patch, gum, lozenge, inhaler, nasal spray) as directed
Consider prescription options (varenicline or bupropion) with a clinician
Follow a structured quit plan (cut down schedule or stop date)
Manage urges with short strategies (delay 5–10 minutes, change activities, drink water, breathe slowly)
Keep busy during high-risk times (after meals, driving, stress)
Reduce alcohol and other smoking-linked activities
Track cravings and what helps each time
Use support (counseling, quitline, support groups, text or app programs)
If you slip, stop immediately and restart your plan—don’t “bail out”
Practice stress management (exercise, sleep, mindfulness, breathing)
Consider workplace or social boundaries (designate smoke-free zones)
Create an emergency plan for “craving moments” (what you’ll do, who you’ll contact)
Keep nicotine or replacement items accessible for sudden cravings
Set milestones and rewards for smoke-free days
Schedule follow-up with a healthcare provider if using medications or if cravings remain strong