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.

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