1. Find your inspiration. Each person has his or her own reason for quitting smoking – it may be for looks, to save money, or to be a good role model for someone. Think about why you are quitting. If you can’t think of a reason, you may have a hard time giving up cigarettes.
TIP: Write your inspiration on a small piece of paper to carry with you or find something that reminds you of your inspiration to keep with you at all times. For example, if you are quitting because you have a sibling with asthma, carry that sibling’s school picture with you.

2. Set a “Quit Date.” Choose a specific day after which you will not have any more cigarettes. Try to avoid busy or stressful days like holidays or test days. This will be your quit date.

3. Track Your Habit. Smokers have “triggers” or things that make them more likely to smoke. Some common triggers are stress, driving, being around other smokers, and weekends. Print out our Pack Tracks (link to pdf file) and keep track of your smoking habit for a few days. Take note of certain times, events, or feelings that take place when you smoke.

4. Develop a Trigger Game Plan. Plan how you will react to triggers without smoking. For example, if you crave a cigarette when someone stresses you out, plan to take deep breaths for 30 seconds to calm down. If you crave a cigarette when you are in the car, keep lollipops in your ashtray and put them in your mouth instead of a cigarette.

5. Change Other Habits. As you approach your quit date, try to change things about the way you smoke. For example, if you usually smoke with your right hand, switch to your left. Buy a different brand of cigarettes. Chew gum at parties instead of smoking.

6. QUIT! On your quit day, throw away all cigarettes, lighters, matches, and any other smoking materials you may have. Quit cold turkey! Drink plenty of water and eat regularly (choosing healthy snacks will stop weight gain). Call on friends or family members for support.