Quit Smoking Checklist
Getting ready to quit smoking may seem a little daunting – that’s why we’re here to help. We’ve put together a quit smoking checklist to help make sure you’re ready for your first day without cigarettes. But before we get to that, there are two very important things you need to do first: identify your triggers and set your quit date.
Identify your smoking triggers
Triggers are the things that make you want to smoke. Each person has different triggers, and they can come from pretty much anywhere. The smell of a cup of coffee in the morning. Driving to work. Having a beer. Stepping out with coworkers after lunch. Anything that usually goes hand-in-hand with a cigarette becomes a learned behavior and can make cravings more intense.
The best thing to do is to identify what your triggers are upfront, so you can be ready for them. Write down when you typically have cigarettes throughout the day and you’ll start to see patterns. Knowing what triggers your cigarette cravings is crucial to identifying when you are most vulnerable to slipping up. Close
Set your quit date
Having a set date is important in keeping you accountable. It will also help prepare you mentally to ditch the cigarettes for good. Tomorrow is probably too soon, but don’t wait too long either. We recommend setting your quit date about a month after you officially decide to quit. It gives you enough time to prepare, but isn’t too far away that you will lose sight of your goal.
The best quit dates are days that are just like any other. Extraneous factors like a big work presentation or a vacation you’ve been looking forward to can make quitting that much more difficult. You know yourself best: if holidays are hard for you, pick to quit after. The best time to quit is on your schedule, just so long as you keep yourself accountable for the date you pick.
Think of it as the date you will look back to and say, “20 years ago today I had my last cigarette!” Close
Quit smoking checklist
Now that you’re really committed to quitting – you’ve set your quit date and you’re tracking your triggers – you can use this quit smoking list to make sure you’ve set yourself up for success as best you can.
- Commit to your quit date – put it on your calendar
- Discuss your quit date with family and friends so that they can hold you accountable
- Identify and track your smoking triggers
- Remind yourself why you want to quit by making a list
- Rid your life of anything smoking-related
- Determine the NRT that’s right for you
- Discuss quitting with your doctor
- Make a dentist appointment to clean those stains from smoking off your teeth
- Consider professional counseling
- Clean your clothes, car, curtains, and furniture to get rid of that smoky smell
- Start mixing up your daily routines
- Set goals for your first day, first week, second week etc.