Quit Day Checklist

Quit Day Checklist

Congratulations! Today is the first day of your tobacco-free life. Your quit day is an important milestone. Set yourself up for success. Complete the checklist below to ensure that you are fully prepared for quit day.

Quit Day Check List

  • Log into the Quit Companion and use it on a regular basis.
  • Keep busy.
  • Make sure there are no tobacco items (like cigarettes and ash trays) in your home, car or office.
  • Wash your clothing or any other items that might have the odor of cigarette smoke.
  • Tell friends, family and co-workers that you are quitting and would like their support.
  • Have supplies on hand that will help you quit smoking, such as:
    • Gum
    • Mints
    • Medicinal aids (NRTs)
    • Fresh fruits and vegetables
    • Sunflower seeds
    • Water
    • Hobby supplies
    • Hard candies
    • Straws or flavored toothpicks
    • Any other items your plan calls for
  • Write down all the reasons you wanted to quit and look at this list regularly.
  • Try to reduce your caffeine intake. Consume the same amount caffeine after you quit smoking can lead to symptoms like anxiety and insomnia which can increase urges to smoke and lead to relapse.
  • Reward yourself for staying smoke free.
  • Complete and sign the No Smoking Contract in front of a witness.

Smoking Fact

The health benefits of quitting smoking far exceed any risks from the average 5-pound weight gain that may follow quitting.