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Getting ready to quit: a checklist

The best way to be organised in life is to make a list. Make a list of what you need in preparation to quit. You'll be ready for cravings, triggers and stress.

If you’ve decided to quit or have set a quit date, there’s lots you can do to prepare.

Checklist for getting ready to quit:

  • Try our Quit Plan.

  • 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 or 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 smokefree, or at least keeping their smoking to one place. 

  • Do a quit shop: think healthy snacks – carrots, celery sticks, seeds, nuts. But 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 (NRT) products such as mouth spray, gum or lozenges, or stop smoking tablets. These are effective, especially when used with Quitline

  • Call Quitline or set up a Quitline call.

Last updated November 2021.

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