Get Ready to Quit Checklist

The first step to quitting smoking is to choose your quit date. This will help to cement the idea that you are quitting smoking, and will prevent you from procrastinating against it. Setting a quit date can help you to prepare emotionally and mentally, as well. Also avoid setting dates that are too close, or too far away. Within several weeks tends to be the best period of time. Avoid quit dates of tomorrow, next week, or three days from your starting point. This can lead to procrastination. Choose the most normal, average, everyday-life day you can. Avoid celebrations, or highly stressful dates. If you know you’ll be out drinking on your birthday, avoid quitting until afterward. If Christmas is coming up, consider quitting starting on New Years Day instead of older the holidays. Beyond that, read our “Get Ready to Quit Checklist” below!


 Set Your Quit Date

Start preparing for a successful quitting attempt right now. Set your date, and be sure to stick to it.


Write Down Your Triggers

What makes you smoke? Write these triggers down. Include what you were doing when you were smoking, or what made you think of smoking in the first place. Include people you were with, activities you were engaging in, and what you did to overcome the craving.


List Your Reasons

This list can help you to remind yourself why it is you are quitting.


 Get Rid of Smoking Paraphernalia

Ashtrays, lighters, matches, cigarette boxes, and other items should be thrown out.


Clean the House, Carpet, Drapes, or Your Car

You’ve grown used to the smell of smoke on these items. Freshen them up and start over.


 Set Rewards for Goals

Making the quitting process fun can be a great motivator. Remember to set rewards at various milestones.


Choose and Use Nicotine Replacement Products

E-cigarettes, inhalers, and other items can help you to focus on changing your behavior, rather than focusing on the withdrawal. Choose and use these.


 Set Achievable Goals

You should set goals for yourself, but make sure to set achievable goals that are realistic.


❏Inform Friends and Family

Informing your friends and family is important. This will help to ensure you have support when you actually quit.


❏See the Dentist

Get your teeth cleaned. This will give you a fresh mouth that is free from as much nicotine as possible. You may also want to have your teeth whitened.


❏Set Up or Consider Therapy

Even if you don’t think that quitting smoking is enough of a reason for therapy, consider having at least a few sessions.


 Plan Your Quit with Your PhysicianChange Your Routine

Guidance from a physician can help to ensure your success.


Change Your Routine for a While

Nicotine withdrawal is worsened and continued through habit. Break all of those habits by trying new things and changing up your routine.


Print this checklist off and do your best to check off all the items! If you do this, your chances of quitting will be much higher.

One Comment

  1. I noticed that there are many extremely helpful tips here to help smokers quit. Quitting smoking is not only a lifestyle change but a radical change in one’s thinking and being. Gaining a “Want” is probably much more important than finding a “Way”. Many people, in my experience, is looking and forever searching for a way to quit with a “want” that is sufficient in order to make and maintain change. Once a person has a “Want” they then can quit Cold Turkey if they so choose, which, is the reason why so many people, even chronic smokers, can quit Cold Turkey and the price or cost being the primary motivator.

    However, I’m always a bit reluctant to speak about how “difficult” it is to quit smoking. Quitting is as easy or difficult as one “thinks” it is and if the “want” is stronger than the desire to smoke it is so much easier. Many smokers who attempt or try to quit are ambivalent in terms of want, however, I do believe that most want to want it. I think Nike’s slogan, “Just Do It” really fits the bill here. In other words quit first and think about it later kind of thing.

    It’s been more than twenty-five years since I used any tobacco products and probably “tried” quitting 3 or 4 times with a want that wasn’t sufficient until the last time. I was working aboard a Scallop Dragger (fishing boat) in which we would be at sea for up to twelve days at a time,. This was probably one of the most stressful jobs I had and I was smoking at least 1 1/2 pkgs pd. Ninety percent of the crew smoked as well. However, I wanted to quit so bad that I actually started smoking more. My mind was in real conflict with rather or not I could quit under the environmental circumstances due to stress of work and being away from home. So! I let up with my obsession of “wanting” to want to quit and three months later it came to me and I decided to quit. I must say the first trip at sea was a challenge but not as bad as I had perceived because mentally and emotionally the relationship with tobacco, for me, was over!~

    I’ve never ever in my lifetime witnessed or experienced anything that has ever come close to this new found personal freedom!~ I feel it as much today as I did twenty-five years ago.

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