Make a quit plan in 5 steps

People who plan ahead are more likely to stay quit. A plan takes about 20 minutes.

1. Pick a quit date within the next two weeks. A calm week is better than a stressful one.
2. Write down your triggers. For a few days before, note when you smoke: coffee, after meals, driving, stress, drinking.
3. Choose a replacement for each trigger. A short walk after meals, a glass of water with coffee, gum in the car.
4. Tell one or two people and ask them to check in with you during the first week.
5. Line up help. Ask a pharmacist or doctor which quit aids suit you, and save the quit line number: 1-866-366-3667.

On the night before, throw away cigarettes, lighters and ashtrays.