National Cancer Institute
Q U I T S M O K I N G
T O D AY
U.S. DEPARTMENT
OF HEALTH AND
HUMAN SERVICES
National Institutes
of Health
Table of Contents
Introduction...........................................................................................1
Before you START a Smoke-Free Life ...............................................2
Quitting.is.Hard......................................................................................2
Preparing.to.Quit.....................................................................................3
Now Let’s START................................................................................12
Set.a.Quit.Date......................................................................................12.
Anticipate.and.Plan.for.the.Challenges.You.Will..
Tell.your.Family,.Friends,.and.Coworkers.You.Plan.to.Quit...................13
....Face.While.Quitting..........................................................................14
Remove.Cigarettes.and.Other.Tobacco.Products.from..
....Your.Home,.Car,.and.Workplace.......................................................16
Talk.to.Your.Doctor.about.Getting.Help.to.Quit...................................17
My.Quitting.Worksheet.........................................................................19
Today’s the Big Day – Your Quit Date..............................................21
Keep.Busy.and.Find.New.Things.to.Do.................................................21
Stay.Away.From.What.Tempts.You........................................................23
Plan.to.Reward.Yourself.........................................................................25
Quitting for Good – You Can Do It!...................................................27
Keep.Your.Guard.Up.............................................................................27
Don’t.Get.Discouraged.if.You.Slip.........................................................28
Stay.Upbeat................