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Ready to Quit? You Need a Plan Health Article

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It Starts with a Choice

Having a plan helps you reach any goal. Your plan to quit smoking starts with a choice. First, pick a way to quit. Just remember: Both ways of quitting require you to stop at some point. So pick the method that works best for you, then set a quit date and some smoking limits.

Pick a Way to Quit

You can stop smoking in either of two ways:

Cold turkey: Today you smoke, tomorrow you don't. This is rough at first, but change takes place quickly and withdrawal may be shorter.
Tapering off: Smoke fewer cigarettes each day. To do so, increase the amount of time between each smoke. Try not to inhale more deeply or take more puffs.

Set a Quit Date

Whatever method you choose, pick a date to quit smoking entirely. If you really want to quit, choose a date within the next 2 to 4 weeks. Circle the date on a calendar you use often.

Set Limits

Whether you quit cold turkey or taper off, setting limits will help. Start by limiting where you can smoke. Pick one room or a porch, and smoke only in that place. This puts a little distance between you and the habit. Make smoking outdoors a house rule, so other smokers won't tempt you as much. Also, hang copies of your quit benefits where you smoke, on the refrigerator, and on your car's dashboard.

Your Limit List

What can you do to limit your smoking? First, give up your #1 cigarettes. Here are a few more ideas.

no smoking in the car
no ashtrays in the bedroom
don't bring a full pack to work

Warning: Do not use nicotine replacement products without talking to your doctor.

Your Quit Contract

Fill out this contract. Then make a copy and carry it with you. Keep it in your wallet, or put it where you'll be sure to see it. Use your contract to remind you that you're quitting for good.

I, _____________________ , promise to stop smoking on this date ________ at this time ___________

I'm quitting because I'm concerned about may baby's health and my own health .

I'm going to quit
cold turkey
by tapering off
I'm telling my healthcare provider that I'm quitting.

I'm getting support from _____________________________ .

My reward to myself for quitting is______________________ .

Signed __________ _________Date __________________

Witnessed by ____________________________________

Stick to Your Quit Date

When your quit day arrives, stick to the plan. Don't put it off -- stop smoking now. Reread your contract, and remember all the benefits of quitting. Tell yourself you can do it. Every time you think about smoking, say, "Good for me! I quit. I don't do that anymore."

On the Day You Quit

Get off to a clean, fresh start. Use the se tips to start this day off right:

Clean cigarettes out of your purse, kitchen drawer, glove compartment, pockets, and any other place where you stashed them.
Throw away all smoking materials. Bury, burn, or "drown" cigarettes and matches if you feel it will help.
Launder all your washable clothes, towels, and linens, and take your other clothes to the dry cleaners.
Set a time to have your teeth cleaned.