Quit Tips

1. Am I ready to stop smoking?

Think about the ‘good things’ and the ‘not so good things’ about smoking. Write down all the things that you enjoy about smoking. Then write down all the reasons why you want to stop smoking. Hopefully there will be more reasons for wanting to stop!

What do I enjoy about smoking? Why do I want to stop smoking?

2. Set a quit date

Plan ahead, set a date not too far ahead and stick to it!

3. Use a smoking diary

   Work out when and why you smoke. Try to keep note of your smoking over one full day. Write down;

   • Time of cigarette
   • What were you doing?
   • How did you feel?
   • How much did you enjoy it? (score out of 10)
   • How much did you need it? (score out of 10)
   • What could you have done instead?
     

4. Coping with cravings

Plan what you can do at these times instead of having a cigarette.

5. Get rid of all smoking equipment

Chuck out all your matches, lights, ashtrays and cigarettes.

6. Plan Rewards

You will be saving lots of money when you quit, so make sure you reward yourself – buy yourself something nice!

7. Get support

Tell people that you are quitting. It can sometimes be easier if you are quitting with someone as you can support each other.

8. Exercise

Research shows that doing exercise while stopping smoking can increase your odds of being successful

9. Don’t say I am stopping – say I have stopped or I don’t smoke!

10. Be positive and confident you can quit.