small steps towards quitting
If you are thinking about quitting but not quite ready to take the plunge, here are some smaller goals to work on:
- Keep track of your daily smoking for a few days. You may find there are some smoke breaks you can easily eliminate.
- Set a daily quota of cigarettes. Every morning, put only this number of cigarettes in your pack.
- Delay your first cigarette in the morning. Begin each day with a preplanned activity that will keep you busy for an hour or more.
- Delay smoking for 15 minutes whenever you have a craving. Take deep breaths instead, or chew on some gum. Or do an activity to keep your mind and body busy so that you don’t think about smoking for a while.
- Have a practice quit day: stop smoking for 24 hours.
- Smoke only half a cigarette.
- Make your home and car smoke free.
- Buy one pack at a time.
- Change the brand you smoke each time you buy a pack. Choose less desirable brands.
- If you roll your own cigarettes, roll only a few at a time.
- Cut out smoking in certain situations.
- Avoid situations where you are more likely to smoke.
- Keep your pack in an inconvenient place, like the cupboard above the fridge or in the closet.
- Use matches instead of a lighter.
- Keep cigarette package and lighter in two different places.
- Wrap your cigarette pack and fasten it with a rubber band or string. Unwrapping it every time you smoke will remind you that you’re trying to quit.