IMMEDIATELY AFTER QUITTING...

• Develop a clean, fresh, nonsmoking environment around yourself - at work and at home. Buy yourself flowers - you may be surprised how much you can enjoy their scent now.

• The first few days after you quit, spend as much free time as possible in places where smoking isn't allowed, such as libraries, museums, theaters, department stores, and churches.

• Drink large quantities of water and fruit juice (but avoid sodas that contain caffeine).

• Try to avoid alcohol, coffee, and other beverages that you associate with cigarette smoking.

• Strike up a conversation instead of a match for a cigarette.

• If you miss the sensation of having a cigarette in your hand, play with something else - a pencil, a paper clip, a marble.

• If you miss having something in your mouth, try toothpicks or a fake cigarette.

Avoid temptation

• Instead of smoking after meals, get up from the table and brush your teeth or go for a walk.

• If you always smoke while driving, listen to a particularly interesting radio program or your favorite music, or take public transportation for a while, if you can.

• For the first 1-3 weeks, avoid situations you strongly associate with the pleasurable aspects of smoking, such as watching your favorite TV program, sitting in your favorite chair, or having a cocktail before dinner.

• Until you're confident of your ability to stay off cigarettes, limit your socializing to healthful, outdoor activities or situations where smoking isn't allowed.

• If you must be in a situation where you'll be tempted to smoke (such as a cocktail or dinner party), try to associate with the nonsmokers there.

• Try to analyze cigarette ads to understand how they attempt to "sell" you on individual brands.
   

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