Tips to Help You Quit

Top 10 Tips to Quit

You hear lots of tips about quitting tobacco. Here are 10 of the most useful:

Set a quit date and make a quit plan.
Tell family, friends and co-workers about your quit plan, and ask for their support.
Talk to your doctor. They can give you advice, resources, and medication.
Throw out all tobacco and related products (ash trays, lighters) from your home, work, and car.
Put sugar free gum or hard candy in all the places you used to keep tobacco. They help with cravings.
Exercise and get outside.
Brush your teeth often.
Get rid of the smell of tobacco in your home and car by washing, vacuuming and cleaning the drapes, carpets, and walls.
Avoid places and people that involve smoking.
Take deep breaths; if you can wait just five minutes, a craving usually passes.

Commit to Your Quit

Set Your Quit Date

The first step to becoming smoke-free is to choose when you want to quit. Here are some tips to help you pick a quit date:

Give yourself time to prepare. Getting prepared can help you build the confidence and skills you will need to stay smoke-free.
Don’t put it off for too long. Picking a date too far away gives you time to change your mind or become less motivated. Choose a date that is no more than a week or two away.
Try quitting on a Monday. Many people who quit on Mondays feel more confident about quitting – it can be the fresh start you need to begin your smoke-free journey. You can also use Mondays to recommit to your quit every week, set goals for the week, contact your support system, or reset your quit date if you slipped.

If you’re having a hard time setting a date, sign up for a Practice Quit text program to learn skills and become more comfortable with quitting for good. Practice quitting for 1, 3, or 5 days, and try the program as many times as you need.

Create Your Quit Plan

A personalized quit plan can help you stay focused, confident, and motivated to quit. Don’t worry if you’ve already started your quit, because making a plan now can help you stay on track. Check in with your plan each Monday – it’s a great way to recommit to your quit each week!

Know Why You’re Quitting

Before you actually quit, it’s important to know why you’re doing it. Do you want to be healthier? Save money? Keep your family safe? If you’re not sure, ask yourself these questions:

What do I dislike about smoking?
What do I miss out on when I smoke?
How is smoking affecting my health?
What will happen to me and my family if I keep smoking?
How will my life get better when I quit?

Still not sure? Different people have different reasons for quitting smoking.
Get ready to stop smoking by thinking about why you want to quit.