- Set a quit date/time. Be specific.
- Declare your home and car as smoke-free.
- Straighten and clean your home and car. Make sure that all smoking byproducts like ashes or cigarette butts, or used matches are completely gone.
- Get rid of all or as many of the ashtrays, lighters, and other smoking accessories as you can—the more the better.
- Get rid of any tobacco stashes that you keep in case of “emergency”.
- Tell family and friends that you are trying to quit smoking as of your quit date.
- Plan on building in more physical activity—it is a good distraction and also can help with potential weight gain. Consider a gym membership if you don’t have one or identify places you can walk, bike, run, or engage in other physical activity.
- Be prepared to be more hungry…have healthy snacks available.
- Stock up on substitutes such as sugarless gum, hard candy, carrot sticks, water, and/or cinnamon sticks. Put them in places you normally would reach for a cigarette.
- Consider avoiding alcohol, cannabis, or other drugs for at least the first two weeks that you are quitting smoking, if you drink or use drugs. Many smokers who drink alcohol or use other drugs often like to smoke cigarettes while intaking their drug(s) of choice. When you use your drug(s) of choice, you are more likely to experience strong cravings for cigarettes. Also, your ability to manage the cravings for nicotine is going to be significantly lower when you are using your drug(s) of choice.
- Consider nicotine replacement therapy (nicotine gum or the patch) or a medication from your provider to help with cravings (usually varenicline or bupropion; that is Chantix or Wellbutrin).
- Consider making a nicotine fade schedule to get a head start on helping your body adjust to reduced nicotine intake—try smoking one or two fewer cigarettes on one day and then reduce by one or two the next day, etc. You should be at 0 cigarettes by your quit date.
- Consider changing to a brand you do not like as you move closer towards your quit date. The less pleasurable smoking is prior to quitting tends to make it easier to finally stop.
Smoking Cessation Tips
prepare yourself