Successful Tobacco Cessation Programs: Long term “Quit Plan”

Just thinking about quitting may make you anxious. But your chances for success quitting will be better if you get ready first. Quitting works best when you're prepared.

Five Days Before Quitting

• Think about your reasons for quitting.

• Tell your friends and family you are planning to quit.

• Stop buying cigarettes – or any other types of tobacco. .

Four Days Before Your Quit Date

• Pay attention to when and why you smoke. Write some ways to avoid those “favorite” smokes in your journal. Just write quickly; don’t even think. Set it aside. Read it all a day or two later.

• Think of other things to hold in your hand instead of a cigarette. A fancy pen you can tap when you are anxious? A colored pencil to doodle with? A fancy glass filled with ice water? What? A colleague of mine had a little frog that hopped and whenever he became anxious, his little frog hopped all over his desk. Pretty funny and no need to trek outdoors in the snowstorms to grab a cigarette.

• Think of habits or routines to change. If you always smoke when you are on the phone at home or at work, you might consider pacing about instead of smoking. You’ll get exercise and breathe better. If you smoke most when you are in certain environments like bars, you might have to change to restaurants where there are smoke free zones.

Three Days Before Quit Day

Clean out your home, car and work spaces

 Clean your drapes and clothes. Get a haircut. Shampoo your car. Buy a car and home scent you like. Your sense of smell will soon be getting better.

 Throw away all your cigarettes and matches. Give or throw away your lighters and ashtrays. Remember the ashtray and lighter in your car!

 Have your dentist clean your teeth to get rid of smoking stains. See how great they look. Try to keep them that way.

 Some smokers save one pack of cigarettes. They do it "just in case." Or they want to prove they have the willpower not to smoke. Don't! Saving one pack just makes it easier to start smoking again.

Two Days Before Your Quit Date

• Buy the nicotine patch or nicotine gum.

• Or see your doctor to get the nicotine inhaler, nasal spray, or the non-nicotine pill or other cessation used prescription drug.

One Day Before Your Quit Date• Put away lighters and ashtrays.

• Throw away all cigarettes and matches. .

Quit Day

• Keep very busy.

• Remind family and friends that this is your quit day.

• Stay away from alcohol.

• Give yourself a treat, or do something special.

• Call a friend or "quit smoking" support group.

• Eat healthy food and get exercise.

Congratulations!!! You’re now Smoke Free!