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Step 2 - Create a
"Quit Plan"
Successful people in all walks of life become successful through planning. The same is
true for smokers who successfully quit smoking. You must create a plan that you will
follow daily, so that you quit smoking purposefully, not haphazardly.
Put your plan on paper. Write each of these steps in your plan:
- Study this report and write down how you will mentally prepare yourself to quit smoking.
Don’t try to quit until you feel you are ready.
- Decide on a specific date that you will quit. Write down your "quit date."
Make sure your quit date comes after you have completed step "a" above. Also,
choose a quit date that occurs during a relatively low stress time. Don’t try to quit
during a stressful time at work or during the break-up of a relationship, for example.
Quitting on a specific date is preferable to slowly reducing the number of cigarettes that
you smoke. By going "cold turkey" you won’t have to keep track of how many
cigarettes you smoked yesterday and how many you will smoke today. You will also remove
the temptation to cheat and smoke too many. By using this report to prepare yourself for
your quit date you will be ready to quit, and going cold turkey won’t be so
difficult.
- Write down all the things you will enjoy doing after you quit smoking (long walks,
eating out without being restricted to the smoking section, taking a vacation with the
money you will save, etc.). This step is very important, so spend extra time dreaming up
your "smoke-free future."
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One Step at a Time
Cigarette Filters
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gradually with this set of four cigarette filters. Each
filter removes tar and nicotine in increasing amounts. You
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- Write down the times and occasions when you are most likely to smoke. Write down what
"triggers" your desire to smoke (See Step 8 below). You may
be surprised to find that you have organized your day around smoking.
- Write down five to ten things you will do instead of smoking, whenever you feel a
cigarette craving coming on. For example, you might drink a glass of water, go for a short
walk, type a letter, do some filing, call a friend, read a book, or mow the grass. Plan
how you will distract yourself. Try to distract yourself with something healthy and/or
beneficial. Match the distractions you’ve created in this step with the times and
occasions your wrote down in step "d" above.
- Write down the names of three people whom you trust to support your efforts to quit
smoking. Contact them and ask for their support. Make sure you tell them that you want
only positive support. Ask them to call you each day and give you positive encouragement.
Also, ask them if you can call them if you need help.
- Write down a list of all the items that you use when smoking: cigarettes, lighters,
matches, ashtrays, etc. Make notes about where every single item is. Then on your
"quit date" track down each item and throw them away. Don’t forget to clean
out your car and your office at work.
- Write down a list of rewards that you will give yourself. Be sure to reward yourself as
you go longer and longer without smoking. For example: End of Day One -- long, hot bubble
bath. End of Week One -- see a Movie. End of Week Three -- dinner at an exclusive
restaurant. End of Month Two -- take a day off from work. End of Six Months -- take a
weekend getaway. End of Year One -- take a 7-day vacation. Whenever possible, write down
the specific date that you will reward yourself. By the way, these rewards won’t cost
you much, if anything, because you’ll be saving hundreds of dollars by not smoking!
- Make an appointment to see your doctor (See Step 6 below).
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