If you have a plan in place before you quit, you’ll be more successful

Planning can be quick! There’s a few helpful things to do:

A. Understand your nicotine addiction

B. Know why you smoke
Check your smoking habit over a few days to see what it reveals.

> Download sample ‘smoking diary’ pdf

C. Choose the way you're going to do it
How are you going to support yourself and get support from others to reach your quit goal? There’s no need for you to do this alone.
Here are some ideas:

• Think about which are the risky times, places or moods that you’ll want to smoke – and develop a specific plan for them. For example, parties are where most of us drink and smoke.
  
  A plan you might develop is: “If I’m at a party and I get really bad cravings, then I’ll take a few deep breaths, grab my friend that’s helping me and go to a part of the place where people aren’t smoking and chat there, or chew gum, or make myself a drink or get something to eat – I’ll remind myself why I’m quitting and focus on something else!”

C. Choose the way you're going to do it cont.

• Another strategy might be avoiding the situation altogether: ‘In my first week of quitting, I’m not going to go to any parties. I’ll go to the movies – something that entertains me but where I can’t smoke.’
• Think of some smoke-free places you can go to – environments and people where you can be comfortable without smoking.
• Call the Quitline on 13 7848 for support from a trained counsellor.
• Talk to your pharmacist about nicotine replacement therapy

C. Choose the way you're going to do it cont.

• If you have any serious medical conditions, you’re on medication or have a mental illness, it’s really important to talk to your doctor before you quit.
• Find a quitting partner, and set a date to quit together.
•  Tell friends and family who you know will encourage you to quit. Tell them your plan, and how they can help you. If any of your family or friends actually makes you want to smoke, avoid the subject with them. Find the right support for you.

> Ways to Quit

D. Setting a date
Set a date to stop smoking and stick to it.

Choose a day that is good for you, where you won’t be under too
much pressure but you’ll still have plenty to occupy yourself.

Practise as much as you like – like having a smoke-free day, or trying
out high-risk situations to see how you’ll go not having a cigarette.

The day before your quit, check your house, bags, car, workplace
(and anywhere else that has anything to do with your smoking),
and throw away your cigarettes, lighters and ashtrays.