You can quit smoking 5-day countdown
Follow this 5-day countdown to your quit date
Download the
countdown to your PDA
5 days before your quit date
- Think about your reasons for quitting
- Tell your friends and family you are planning to quit
- Stop buying cigarettes
4 days before your quit date
- Pay attention to when and why you smoke
- Think of other things to hold in your hand instead of a
cigarette
- Think of habits or routines to change
3 days before your quit date
- What will you do with the extra money when you stop buying
cigarettes?
- Think of who to reach out to when you need help
2 days before your quit date
- Buy the nicotine patch or nicotine gum
- Or see your doctor to get the nicotine inhaler, nasal spray, or
the non-nicotine pill
1 day before your quit date
- Put away lighters and ashtrays
- Throw away all cigarettes and matches
- Clean your clothes to get rid of the smell of cigarette smoke
Quit Day
- Keep very busy
- Remind family and friends that this is your quit day
- Stay away from alcohol
- Give yourself a treat, or do something special
Smoke free
Congratulations!!! If you "slip" and smoke, don't give up. Set a new
date to get back on track.
For more help
For help in quitting smoking, call the National Cancer Institute's
Smoking Quitline at 877-44U-QUIT or the
Wisconsin Tobacco Quit
Line at
800-QUIT-NOW (en Espanol 877-2NO-FUME).
U.S. Department of Health and Human Services Public Health Service
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