Preparation and planning

Trying to figure everything out on quit day itself can be hard. Preparing in advance makes decisions easier, especially in your automatic smoking moments.

Set your quit day

Pick a clear date for yourself and write down the preparations you want to finish before it.

Track your smoking pattern

Observe for a few days at what time, with what emotion, with whom, and in what setting you smoke. This record helps you see your strongest triggers.

Arrange your surroundings

Remove objects that remind you of smoking — packs, ashtrays, lighters — from home, car, and work. Choose a new behavior for strong pairings like coffee, after meals, or work breaks.

Ask for support

Telling people close to you about your decision to quit, and asking them not to offer you cigarettes especially in the first days, can make the process easier.

Key takeaways

Preparation doesn't make cravings never show up; it means you already know what you'll do when they do.