Make smoking inconvenient

• Stop buying cigarettes by the carton. Wait until one pack is empty before you buy another.

• Stop carrying cigarettes with you at home and at work. Make them difficult to get to.

Make smoking unpleasant

• Smoke only under circumstances that aren't especially pleasurable for you. If you like to smoke with others, smoke alone. Turn your chair toward an empty corner and focus only on the cigarette you are smoking and its many negative effects.

• Collect all you cigarette butts in one large glass container as a visual reminder of the filth smoking represents.

JUST BEFORE QUITTING...

• Practice going without cigarettes.

• Don't think of NEVER smoking again. Think of quitting in terms of 1 day at a time.

• Tell yourself you won't smoke today, and then don't.

• Clean your clothes to rid them of the cigarette smell, which can linger a long time.

ON THE DAY YOU QUIT...

• Throw away all your cigarettes and matches. Hide your lighters and ashtrays.

• Visit the dentist and have your teeth cleaned to get rid of tobacco stains. Notice how nice they look, and resolve to keep them that way.

• Make a list of things you'd like to buy for yourself or someone else. Estimate the cost in terms of packs of cigarettes, and put the money aside to buy these presents.

• Keep very busy on the big day. Go to the movies, exercise, take long walks, go bike riding.

• Remind your family and friends that this is your quit date, and ask them to help you over the rough spots of the first couple of days and weeks.

• Buy yourself a treat or do something special to celebrate.
   

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