The first step is to decide why you want to quit. Write them down on a note and put it in a place where you
will see it: where you keep your cigarettes, for example.
Setting a Quit Date
The next step is to decide when you will quit, a Quit Date. Once you have this in mind, tell
your family, friends, co-workers, and other people in your life that you plan to quit. It helps
when you tell others. They can support you and encourage you to keep on track.
Next, think of all the things that you might come across when you quit. You will have cravings.
What are your triggers?
- Do you smoke when stressed?
- Do you smoke when you drink?
- Do you smoke with your friends?
- Do you smoke when you gamble?
Think of ways you can change your routine to help you avoid your triggers and stay on target.
For example, when you crave a cigarette, take a walk instead. Go exercise. Talk to someone who knows
you’re trying to quit. Eat a healthy snack of vegetables or nuts when you get a craving.
Talk to your doctor about your plan to quit. He or she may offer some treatment suggestions
to help your transition.
Finally, remove cigarettes and other tobacco products from your home, car, and work. If you have
questions, call the California Smokers’ Helpline to speak with a smoking cessation counselor: