I will set a “quit date”

SET A QUIT DATE

Schedule a date to quit! Set aside time, energy, and attention to quitting smoking. Mark it on your calendar.

My Quit date is:

Prepare for the Quit Date

Ask your physician about nicotine patch or gum to reduce cravings for cigarettes.
Have your teeth cleaned. Ask your dentist to review how to clean teeth and gums.
Tell a friend or family member your plan and ask for support.
Declare your house a NO SMOKING area. Buy a nice NO SMOKING sign and put it near your front door.
Make sure you have no cigarettes anywhere (wet them before throwing them away so you won’t take them out of the garbage).
Throw away all your ashtrays.

ON QUIT DAY

Quit! Go for it.

Keep handy your list of healthy alternatives to smoking. This list will help you change your smoking patterns. Be good to yourself today.

Change your morning routine. Have breakfast, but don’t sit in the same place at the kitchen table.
Stay busy.
Carry some substitutes, like gum, cinnamon sticks, or cinnamon toothpicks.
Tell those around you that you have quit smoking.
Promise yourself a reward for getting through the day without smoking (like going to a movie, having a favorite meal, or feeling proud).
Brush your teeth and use mouth rinse.
Wear a rubber band on your wrist. Snap it whenever you get the urge to smoke.
Call or walk with a friend.

Cigarette substitutes

Sugarless chewing gum
Carrot sticks, celery, and other crunchy vegetables
Toothpicks
A jigsaw puzzle, magazine, or good book
Drawing, knitting, and sewing