When preparing to quit you can boost your chance of staying quit by following a quit plan. Here are some
steps to take in the days leading up to your quit date.
7-10 Days Before Quit Day
- If you plan on using an oral prescription medication, begin using it now. You will continue using this medication for the next three to six months.
5 Days Before Quit Day
- Think about the reasons you want to quit tobacco and all you will gain by quitting. Think back to the values you identified and how quitting tobacco will help you live the life you desire.
- Remind your family and friends you are quitting tobacco and how much support you will need from them.
4 Days Before Quit Day
- Review your Tobacco Tracker, specifically the times of day most challenging to you and why (or in what situation) you feel the strongest urges.
- Make a list of hobbies you will work on or interests you will take part in after quitting. Remember youwant to change your normal routine to break the habits associated with your tobacco use.
- Stock up on carrots sticks, chewing gum, flavored toothpicks, lollipops, hard candy or something else to keep your hands and mouth busy.
3 Days Before Quit Day
- Calculate how much money you typically spend on tobacco every week, every month and every year. Think about how much money you will save and new things you can do with it. Keep track to see exactly how much money you are saving by quitting.
- Review the names of your support people so you can easily turn to them for support.
2 Days Before Quit Day
- By now you have created a plan for using nicotine replacement therapy (NRT ), or another tobacco quit aid. Make sure you are prepared to begin using your NRT on your quit date. If you haven't purchased your products yet, today is the day! Review all instructions for use.
Day Before Quit Day
- Remove all tobacco items from your home, car or office (including lighters, ash trays, and anything associated with tobacco use).
- Drink lots of water and get some exercise.
- Tell yourself you can do it. Use positive self-talk or meditation to get yourself in a positive frame of mind.
- Remind yourself of your motivations for quitting.
Adapted from the Pennsylvania Department of Health, determinedtoquit.com website.