1. Write down why you want to stop
2. Write down why you like to smoke
3. Decide if you want to stop more than you want to smoke
4. If you do want to stop more than you want to smoke, continue with this checklist. If not, read on only when you’re ready to quit
5. Continue to smoke until you’ve completed the checklist.
6. Write down where, when and with whom you smoke
7. Write down what feelings lead you to reaching for a fag
8. Visualise yourself in the same places, at the same time, with the same people and with the same feelings without smoking.
9. In your imagination, what do you do, say, think and feel? Play out a scene in your head. For instance, someone offers you a smoke. How do you feel? What do you say?
10. Consider abstaining from alcohol while you’re quitting smoking. Lots of people relapse while taking a drink
11. Focus on the benefits you will enjoy by not smoking. Choose these rather than the transitory satisfaction of a cigarette
12. Consult your doctor or pharmacist about nicotine replacement products. While they’re not for everyone, they can help and your doctor or pharmacist can advise you on the best product for you given your history and pattern of smoking
13. Survey your home, car and workplace for any smoking paraphernalia, such as ashtrays, lighters, cigarettes. Burn them or bin them.
14. Carry a bottle of water with you wherever you go and sip it. Don’t underestimate the value of this tip!
15. Get a moneybox or jam jar and save the money you’re not spending on cigarettes. This money is to be spent on you as a reward. Decide what you’d like to do with it.
16. Have your teeth cleaned by your dentist or dental hygienist.
17. Dry clean your clothes.
18. Spring-clean your home and car, getting rid of nicotine stains and odours from windows, carpets, curtains
19. Keep a daily spontaneous journal, writing down not only about cigarettes but also whatever is going on in your mind at the time.
20. Take two hours off each week just for you. No jobs. Just fun and pleasure time for you.
21. Do some physical activity every day – about 20 minutes will do.
22. Each lots of fruit and vegetables. Have some to hand if you want to nibble.
23. Don’t substitute one bad habit for another – don’t start eating chocolates, biscuits etc instead of smoking. (See 22 above!)
24. Believe in yourself
25. Know that, by quitting smoking, you can go on to fulfil any other personal goal bar none.
