Getting Ready to Quit

Create your own action plan

Having a specific action plan can improve your chances of quitting smoking for good. Here are some specific suggestions on how to develop your plan.

• 1. Write a clear statement about why you're quitting.
• 2. List your concerns about quitting.
• 3. Prepare for withdrawal.
• 4. Acknowledge the skills and knowledge you already have.
• 5. Identify your support.
• 6. Identify your smoking patterns and "triggers."
• 7. Determine how to change the things that remind you of smoking.
• 8. Set a quit date.
• 9. Put the date in writing!

To prepare for your quit day:

• Use your Tracking Card to analyse your triggers and smoking routines.
• Make a list of all the things you normally do when you smoke.
• Try to change just one or two of these routines.

More tips...

1. Take note of who else will benefit from your decision to stop smoking. Try to imagine how you'll look once you quit. How will you feel about yourself? How will others feel about what you've accomplished? Your reasons to quit may include concerns about your health, setting a good example for your children, and improving your relationship with family and friends. You may also wish to keep more of your hard-earned money!

2. Next to each concern, write down one or more things you'll do to overcome the challenge. For example, you may be concerned about failing. Many people try more than once to quit smoking. Each time you try is a success because you'll learn skills that you can apply to your next attempt.

3. Take a moment to write down one or two ways of dealing with each withdrawal symptom, in case it happens to you. Being able to recognize withdrawal symptoms will also help you to remember that the effect is only temporary.

4. Think about the times you've gone without smoking in the past. What did you do to keep yourself from smoking? What seemed to be the most helpful? What have you recently accomplished? For example, have you become more physically active, changed your diet, started wearing your seat belt, or stopped putting things off? How did you do it? Could this success help you to change your smoking behaviour?

5. Most people underestimate the support they'll get from family and friends. List the people you can count on to help you. Who can you call for encouragement? Who will help distract you when you have a craving? Who can help you to avoid tempting situations?

6. Before you quit, use your Tracking Card [[link to Tracking_e.pdf]] to record how much you smoked, where you were when you smoked, who you were with, as well as what you were thinking, feeling and doing immediately before, during and after you smoked. Look over your notes after one week to see if you can find any patterns to your smoking. For example, did the amount you smoked change according to who you were with, where you were, what you were doing, or how you were feeling?

7. If you crave cigarettes when you drink coffee, switch to tea or to juice. If you tend to smoke in a certain chair, sit in another chair or go outside. Remove all ashtrays from sight.

8. The final step of creating your quit plan is to set a date to begin your life without cigarettes. Try to pick a specific date within the next three weeks.

9. I have committed to stop smoking on_________________ (date). On that day, and on each day afterwards, I will not smoke. I will do whatever it takes to keep this promise so that I can have a new and better life without cigarettes.

More tips:

• Thinking more positively. Sometimes we have negative thoughts about ourselves or our situation (for example, "this is unbearable, I don't think I can do this" or "I feel awful, why am I doing this to myself?"). The more you engage in negative self-talk, the less likely you will stop smoking. If you catch yourself using negative self-talk, say the word "STOP" to yourself. Take a moment to clear your mind and then replace the negative talk with positive self-talk.

Examples of positive self-talk include:

• It will get better in time.
• I've handled things tougher than this.
• What I feel is evidence that my body is healing itself.
• I don't have to smoke, I can do something else right now.
• I only have to deal with one day at a time.

• Positive thinking about the benefits of quitting as you go to bed, and as you get up, can help "program" you for success during the day. Instead of always saying "I will not," try replacing it with "I will." For example, if you normally smoke after dinner, you could say: "Right after dinner tonight, I will go for a short walk." Remember the encouragement you've already received from those you've told about your plan to quit smoking.
• Thinking about what you've learned will help you feel great about your decision, and encourage you to follow through.
• Plan to reward yourself. Each day and week without cigarettes is worth celebrating. Think of a few things you would really like to have or do that you could "earn" by staying smokefree. Consider putting away the money you would have spent on cigarettes, then using your savings to treat yourself in big or small ways.
• Confidence and success are the rewards of good planning, a positive attitude and a strong commitment.