Plan to Quit
 If
you are thinking about quitting, it helps to prepare.
This information is also available
in our booklet, "Need Help Putting Out That Cigarette?" here.
What are your reasons for
quitting? Make a list of your reasons.
When do you
smoke? Think about when you typically smoke. For example:
when drinking coffee, after a meal, when talking on the phone,
after finishing a chore, when watching TV. Make a list of the
situations when you often smoke.
It also helps to change
your daily habits:
Make a list of 3 daily habits you
can change to reduce your chances of smoking.
Examples of possible
changes:
| If you smoke
when you: |
Try doing this: |
| Drink
coffee |
Have hot chocolate or
herbal tea |
| Finish a
meal |
Get right up, take a
walk, or go into another room |
| Watch
TV |
Do something else
with your hands (start a craft) and mouth (chew gum; eat a hard
candy) |
Keeping your hands and
mouth busy
Make a list of 4 things you can do
with your hands and mouth instead of smoking.
Examples of ways to keep your
hands and mouth busy:
| Your
hands: |
Your
mouth: |
| Knit or
sew |
Chew gum |
| Play with a rubber
band |
Eat some fresh
fruit |
| Hold a pen or
pencil |
Use a straw or
toothpick |
| Draw or
doodle |
Suck on hard
candy |
| Squeeze a rubber
ball |
Try a cinnamon
stick |
| Work on a craft
project |
Sip water or
juice |
|
