How To Quit

Preparing for Quit Day Checklist

Complete the checklist below to help you prepare for quit day.

5 Days Before Quit Day

• Think about why you want to quit and all you will gain by quitting.
• Tell friends and family you are quitting smoking and ask for their support.
• Stop buying cigarettes.

4 Days Before Quit Day

• Pay attention to when you are smoking and why (or in what situations) you feel the strongest urge to smoke.
• Think of ways you can change your normal routine. List new hobbies you will work on or interests you will take part in after quitting.
• Start thinking of other ways to keep your hands and mouth busy when you quit smoking. Stock up on chewing gum, flavored toothpicks, lollipops, hard candy or something else of your choosing.

3 Days Before Quit Day

• Calculate how much money you typically spend on cigarettes every week, every month and every year. Think about how much money you will save and new things you can do with it. Log in to the Quit Companion now to see exactly how much money you are saving by quitting.
• Write down names of people you can turn to for support.

2 Days Before Quit Day

• Talk to your doctor or other health care provider about whether a nicotine replacement therapy (NRT) or other prescription medicine is right for you. Investigate other quit smoking programs you may be interested in taking part in.

Day Before Quit Day

• Remove all tobacco items from your home, car or office (including lighters, ash trays and anything associated with smoking).
• Drink lots of water and get some exercise.
• Get any medicinal aids ready.
• Tell yourself you can do it. Use prayer or meditation to get yourself in a positive frame of mind.
• Remind yourself of your motivations for quitting