Ready To Quit Smoking | Checklist And Tips To Quit Smoking

The first step is to prepare a quitting checklist. At the top of it put what you really don't like about smoking.

Start changing things up. Disrupt your daily routines so you're less likely to reach for a cigarette automatically.

Quitting cold turkey makes a tough job even tougher. Use what we know about nicotine addiction to make life easier for you.

How Nicorette stop smoking products can help you quit smoking:

When you stop smoking, you experience physical cravings that can last weeks or more after your last cigarette. So get ready for them with Nicorette^® and gradually reduce your brain's need for nicotine. Nicorette can increase your chances of quitting successfully because it helps reduce the intensity of nicotine withdrawal cravings. And Nicorette also provides you with tools that help you change your smoking behavior patterns. Go to the Dosage Selector and watch a video on how to use Nicorette.

The first step is to prepare a quitting smoking checklist. At the top of it put what you really don't like about smoking.
If you're ready to quit smoking, we can help you get off to a good start. Here are some tips to quit smoking that will help make it easier to start and stick to your quit.

Make a list of what you hate about smoking and also list the benefits of quitting. Keep the list handy.
Keep a diary of when and where you like to smoke and note when you feel strong cravings.
Have your clothes, carpets, drapes and furniture cleaned to get rid of the smokey smell.
Make a list of special rewards you can treat yourself to at milestones.
Imagine yourself as a nonsmoker, turning down a cigarette at a party.
Make up your mind now to always wait a few minutes to let a craving pass.
Get some support in place by enlisting a friend or family member for encouragement when the going gets tough.
Set a quit date in the near future and stick to it.

For a personalized quit smoking plan, visit Nicorette^® Committed Quitters^®

Start changing things up. Disrupt your daily routines so you're less likely to reach for a cigarette automatically.
Now's the time to get your body and mind ready for a change of routine to prepare for quitting. Here are a few ways to throw yourself off habits connected to smoking.

Eat breakfast in a different place.
Take a new route to work.
Plan a different kind of happy hour with friends.
Drink tea instead of coffee. Try foods that don't "go" with cigarettes — like fruit, milk and juice.
Get ready to substitute different activities for your smoking routine: get into a hobby, get back into a sport you like, find an exercise like walking that you can enjoy.
Find 5-minute fun-breaks like online games that can substitute for smoking breaks.

Quitting cold turkey makes a tough job even tougher. Use what we know about nicotine addiction to make life easier for you.
According to one study, over 95% of "cold turkey" quitters start smoking again within 6-12 months. They get worse. Weeks — even months — after your last puff, the cravings remain. That's why most cold turkey quitters fail. They have plenty of willpower but aren't prepared for the strong withdrawal cravings. Nicorette stop smoking products deliver controlled amounts of nicotine at a slower, less intense pace than cigarettes, helping to relieve the cravings of nicotine addiction and withdrawal symptoms, which include things like cravings, mood changes, headaches and sleeplessness.

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Tips for tackling triggers

There are certain times when you want a cigarette because it just seems to go with what you are doing. Drinking coffee in the morning is just one of the many cigarette-connected situations we call "triggers." We can help you approach these situations with alternate plans of attack. Here they are.
Stress

Try a short break, close your eyes, visualize a peaceful scene like a beach. Breathe slowly and deeply 10 times and relax the muscles around your mouth, in your jaw, neck, shoulders and even your hands.
With coffee

Change as much of this daily cigarette-linked habit as possible. Drink your coffee in a different room. Switch your mug. Or try switching to tea until you're totally smoke-free.
Boredom

Now's a good time to get into online games or crossword puzzles. Find a subject you want to know more about and read about it online. Try breaking out of your inertia by taking a walk or calling a friend.
On a drive

Before you quit smoking, clean out your car's interior and ashtrays. Play a different radio station or try audiobooks. Carrots or celery sticks can help keep your mouth and smoking hand occupied.
On the phone

Breaking habits means shaking things up. Talk on a different phone or move to a different place. Stand up when you talk instead of sitting. Keep straws or swizzle sticks handy to play with.
After meals

Don't linger at the table. Go where smoking isn't allowed like a mall or movie theater. It helps to know that foods like yogurt, milk, fruit and juices make cigarettes taste funny. End your meal with one of them.
Anger

Run, swim, walk or bike to let it out. Smokers sometimes light up instead of expressing themselves. Practice saying how you feel in a non-argumentative way so you'll be ready to say something the next time.
Parties or social events

If people are smoking, cut down or avoid alcohol so it doesn't affect your judgment. Ask for a straw or swizzle stick to play with. Practice saying, "No thanks; I don't smoke," if offered a cigarette.
To relax or unwind

It's important to find new ways to kick back. Pursue an interest online. Read and listen to music. Get better at a sport. Or find other ways to get out and active with friends.
Feeling blue

Getting up and going somewhere—a movie, a mall, a park, downtown—can help lift your mood. Or call someone you haven't talked to in a while. Share your good news about quitting.
Need a break

Get out for a little while, just don't do it with smokers. Go for a short walk or stand up and stretch. Surf online or pick up a book you enjoy.
I want to celebrate

Give yourself some play time or call a friend. For a big reward, window-shop online for the reward you could earn by staying smoke-free for the rest of the week.
After sex

Let your partner know you're quitting and why. If the cravings don't subside get up and brush your teeth. Smoking has been linked to impotence and loss of libido. So quitting smoking is good news for your sex life.
Anxiety

Breathe deeply, close your eyes and picture a serene setting. Notice if your facial, jaw and neck muscles are tense so you can consciously release them. Call a friend and talk about your fear.
Hunger

Hunger is often thirst disguised so drink some water. Keep healthy foods around to snack on. And remember that it takes about 20 minutes after a meal to feel full. Brush your teeth after eating.
Inability to focus

Take a break to stretch and walk around. Make a simple list of what you need to do. It will clear your mind so you can get back to work. Arrange tasks so that you can concentrate on one thing at a time.