Are you ready to go tobacco-free?

Once you've decided to quit, you're ready to pick a quit date. This is a very important step. Pick a specific day within the next month as your Quit Day. Picking a date too far in the future allows you time to rationalize and change your mind. But do give yourself enough time to prepare and come up with a plan. You might choose a date with a special meaning like a birthday or anniversary. Or you may want to just pick a random date. Circle the date on your calendar. Make a strong, personal commitment to quit on that day.

The Day Before You Quit for Good!

Plan to shake up your routine by following some of these suggestions: 

Start the day with exercise:

• Exercise is the best smoking substitute there is. How about a brisk walk or even a slow one?

Things you can do…

• Review your reasons for quitting.
• Plan activities you can do to keep busy tomorrow.
• Make sure you have on hand any stop smoking medications you plan to use.
• Get some healthy snacks/oral substitutes ready for tomorrow.
• Plan ways to reward yourself for milestones, such as one week, one month, six months, and one year without smoking.

Things you can think about…

• Think about how much better you'll feel when you quit.
• Tell yourself you have what it takes.
• Think about how you can change your routine tomorrow (i.e. don't go into the store where you have been buying cigarettes).
• Tell yourself that the years have given you good sense and the wisdom to quit.
• Remember that if you don’t pick up the next cigarette, you will never have to go through quitting again.

Get help from others…

• Talk with your friends and family. Let them know how they can help.

Smoke-proof your life…

1. Throw away all your cigarettes.
2. Get rid of cigarette cases, ashtrays, lighters, and matches.
3. Replace ashtrays with cigarette substitutes or healthy snacks, even in the car.

On your Quit Day, follow these suggestions:

• Do not smoke. This means at all -- not even one puff!
• Keep active -- try walking, exercising, or doing other activities or hobbies.
• Drink lots of water and juices.
• Begin using nicotine replacement if that is your choice.
• Attend stop-smoking class or start following a self-help plan.
• Avoid situations where the urge to smoke is strong.
• Reduce or avoid alcohol.
• Think about changing your routine. Use a different route to work, drink tea instead of coffee.
• Eat breakfast in a different place or eat different foods.

Quit Tips

Research shows that most people try to quit smoking 5 to 7 times before they succeed. If a relapse happens, be sure to encourage and support your loved one. If the person you care about fails to quit, Eileen Wolff Director, Prevention and Detection, American Cancer Society, & Member of the Genesee Valley Health Partnership offers the following tips:

• Dopraise him or her for trying to quit, and for whatever length of time (days, weeks, or months) of not smoking.
• Doencourage him or her to try again. Don't say, "If you try again..." Say, "When you try again..." Studies show that most people who don't succeed in quitting are ready to try again in the near future.
• Doencourage him or her to learn from the attempt. Things a person learns from a failed attempt to quit may help him or her be successful in a future attempt. It takes time and skills to learn to be a non-smoker.
• Dosay, "It's normal to not succeed the first time you try to quit. Most people understand this, and know that they have to try to quit again. You didn't smoke for 2 whole weeks this time. You got through the worst part. Now you know you can do that much. Now that you know you can get through the worst part, you can get even further next time."

Help him or her get support if they need it. They can contact their doctor, the American Cancer Society at 1-800-ACS-2345, or the New York State Smokers’ Quitline at 1-866-NY-QUITS. They can check out www.nysmokefree.com, or call to ask about counseling, free materials, and nicotine replacement therapy (patch, gum, lozenges).