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A checklist for quit success

You've decided to quit, so what's next?

Now it's time to set a quit date and prepare to increase your chances of quitting for good.

Set a date to quit

Some people prefer to set a quit date, so there’s time to prepare. 

It gives you a chance to chuck out the cigarettes and ashtrays, dust off your walking shoes, and make sure ‘Eye of the Tiger’ is at the top of your playlist. It also helps you get your head around quitting.

If you’re planning to use quitting medication (Champix (varenicline) or Zyban (bupropion) or a nicotine replacement product, you’ll need to set a quit date depending on what product you’re using. 

Quitting on the spot works for some people – go for it – but setting a quit date can be really useful.

Tips for setting a quit date:

  • Pick a date in the next two weeks. Give yourself time to prep, but don’t leave it too long so that you lose motivation.
  • Choose a day to stop smoking when you’ll be busy, but not under too much pressure. 
  • Get rid of cigarettes the night before. If you have cigarettes in the house, you’re always a minute away from a smoke. Cravings come and go so a few minutes can make all the difference.
  • If you live with a smoker, talk to them about your quit day and quitting. How would you like to be supported? 
  • Plan for your quit day so you’re ready to go when you wake up e.g. have your new breakfast routine sorted and the car full of petrol.

Date set, let’s go!

If you’ve decided to quit or have set a quit date, well done! Now it’s time to prepare and increase your chances of quitting for good. 

Here’s a checklist for getting yourself and your environment ready to go smoke free:

  • Make your house and car smokefree.
  • Experiment by not smoking at times when you normally would e.g. the pub, smoking breaks at work, or with your morning coffee.
  • Try a new time-out routine.
  • Try a smokefree day (some people end up just quitting at the end of a smokefree day).
  • Separate smoking from pleasant activities like sipping warm drinks, sitting down, TV, socialising. 
  • Decide to refuse all offers of cigarettes from others.
  • Consider picking up a new hobby or revive an old one. Exercise is a great way to fight a craving.
  • Talk to your partner, or friends and family. How would you like to be supported? Are you an ask-me-how-I’m-going type person or the don’t-mention-it type? 
  • If you live with a smoker, chat to them about keeping the house smoke free, or at least keeping their smoking to one place. 
  • Do a quit shop: think healthy snacks – carrots and celery sticks, seeds and nuts, a new drink bottle.
  • See your GP – if you take medication, this may need to be adjusted before you quit. Your GP may also be able to help you with quitting products. 
  • Consider nicotine replacement therapy products or quitting medication (see below)
  • Set up a Quitline call or request a Quitline callback.

Quitting is a bit like learning to ride a bike. Most people don’t succeed on their first try. Some people relapse up to 30 times before quitting for good. 

Quitting takes time, so try to be patient and never give up giving up.

Need some advice?

Quitline is a great place to start. Our Quit Specialists can help you develop tactics to resist cravings and increase your chances of quitting for good.

Give them a call on 13 7848. Or request a Quitline callback.

Consider adding a nicotine replacement therapy (NRT) product or quitting medication

The most effective way to quit smoking is to use Quitline plus either NRT (patches, gum, lozenge, mouth spray, inhalator) or quitting medication (Champix/varenicline, Zyban/buprobion). If you use NRT, we recommend combination therapy: patches plus a fast-acting NRT product like mouth spray or gum. 

Preparing to quit

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