THE PLAN: YOUR STOP-DAY CHECKLIST

On the day you stop smoking, expect to change the way you think and the way you act. Review the list below as your Stop Day approaches and prepare for those changes that you feel are important for you.Stop Day checklist

REMOVE AS MANY "TEMPTATIONS" AS POSSIBLE.

  • Make sure all cigarettes are destroyed. Do not keep any in your possession — in the house, in the car or at work.
  • Get rid of all smoking reminders such as ashtrays, lighters, etc.
  • Schedule a day that is as stress-free or as busy as you can make it, depending on which is more important to you.

ENLIST SUPPORT FROM PEOPLE HELPFUL TO YOU.

  • Talk to an ex-smoker. Find out how he/she stopped.
  • Talk to a friend or relative about your stopping smoking and how important it is to you.
  • Join a support group for people who have decided to stop smoking.

CHANGE YOUR USUAL ROUTINE.

  • Drink lots of water.
  • Drive a different route to work.
  • Don't sit in your favorite smoking chair.
  • Keep busy. Begin some project that you have been putting off.
  • Stay in nonsmoking areas as much as possible.
  • Take a 20-minute walk at a brisk pace.
  • Get plenty of rest.
  • Eat in a different place.

COPING WITH WITHDRAWAL AND THE URGE TO SMOKE.

  • Realize that the urges to smoke are short and will go away in a few minutes.
  • Talk to your doctor or counselor about taking medications that may make nicotine withdrawal more manageable.
  • Do deep-breathing exercises.
  • Brush your teeth.
  • Keep your hands busy.
  • Think about some aspect of smoking that is negative to you.
  • Leave the scene for a few minutes, if possible, when you get the urge to smoke.
  • Think about some enjoyable activity or relaxing place for a brief time.
  • Call someone and talk about your feelings.
  • Exercise.

CHANGE THE WAY YOU THINK ABOUT SMOKING.

  • Don't worry about tomorrow, next week or the "rest of your life." Just take it one day at a time, one hour at a time, one urge at a time.
  • Recognize that "just one" cigarette can undo your hard work and lead you back into old patterns.
  • Remind yourself of the benefits of stopping smoking. Review your "Am I ready to stop" assessment.
  • Review your progress often and give yourself many positive messages and rewards.
  • Realize that YOU are regaining control.

DEVELOP HEALTHFUL EATING HABITS.

  • Limit or avoid coffee and caffeinated drinks.
  • Limit or avoid alcoholic beverages.
  • Limit sugar intake.
  • Drink 8 glasses of water daily.
  • If snacks are desired, choose fresh vegetables or fruits, sugarless gum, Melba toast or mineral water.

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