Quit Smoking Action Plan

This quit smoking action plan should ideally be followed after reading and taking notes from our quit smoking tips and tricks page.

You should now have five statements, numbered 1 to 5, which will now form the backbone of personalaction plan you will follow to give up.

You did make notes, didn't you? If not, start here: how to quit smoking cigarettes.

If you did make notes - WELL DONE! What follows will ensure you are completely ready.

Stop Smoking Plan

1. Start with some pre-preparation.

  • Ensure that you really do want to quit smoking cigarettes and understanding why you smoke.
  • Are these reasons powerful enough to motivate you when you are faced with those tricky situations?
  • Write down your reasons for quitting to begin your quit smoking action plan. You may want to take a look at some of the benefits of quitting.

2. Set yourself a date for quitting.

  • Try and choose a date that will be stress free but when you can find plenty to do to keep yourself busy. Try and set a date within about two weeks of reading this.

3. Ask your doctor for advice.

  • This is especially important if you have health problems or are concerned about issues such as weight gain.

4. Consider finding yourself a quitting partner.

  • Relatives, work colleagues and friends are a good place to start.
  • Set a date to quit together and you will be able to give each other support.

5. Tell your family and friends about your intentions.

  • Ask them for their support before you quit and explain that you may not be yourself while experiencing withdrawal.
  • When you reach your quitting date rely on those that have been most encouraging for support.

6. Think about starting an exercise program and a sensible eating plan.

  • Again speak to your doctor or dietician.
  • Exercise will give you more energy and help you to relax and relieve stress.

7. You should know what triggers your desire for a cigarette, such as stress, the end of a meal, drinking in a bar, etc.

  • Avoid these triggers while you are trying to quit or if that's not possible, decide how you will deal with them.

8. Decide what you will do when you experience cravings.

  • As we've discussed, deep breathing, a short walk and keeping you self busy will help to take your mind off the cravings.
  • Perhaps you can think of other ways. Write them down. Remember these cravings will only last for 3-5 minutes at a time.

9. Find solutions for stumbling blocks.

  • If you have tried quitting before maybe you struggled with finding something to do with your hands for example.
  • Arm yourself with solutions to foreseeable problems.
  • Get yourself a pen, or stress relief aid to fiddle with, if occupying your hands is a problem.

10. Be positive and confident you can quit.

  • You have spent time and energy planning how you will deal with the task ahead by following our tips for giving up smoking.
  • Believe you CAN and you WILL do it if you persevere.

Ten of thousands of people are quitting every day around the world. You can be one of them and well considered quit smoking action plan can only be of help.

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