Quitting is tough, but being prepared boosts your chances of success. Build a quit plan to get ready and find out what to expect along the way. Complete 7 easy steps to create your own personalised quit plan. Create your own quit plan by following the steps below. You can download, print, and add your quit plan to your online calendars.
Create your own quit plan by following the steps below. You can then download, save and print your plan.
Choose a day within the next 2 weeks. This will give you enough time to prepare.
Select your reasons for quitting. They'll be added to your quit plan.
Keep your list with you. It will help you stay strong when you want to smoke.
Notice when you have a cigarette. These'll be your triggers to avoid and knowing your triggers helps you stay in control. When you first quit, you might want to completely avoid your triggers. After staying smokefree for a while, you may find other ways to handle your triggers.
Select the triggers that cause you to smoke. They will be added to your quit plan.
Cravings only last a few minutes-but those minutes can be hard.
Select the types of cravings you usually have. The tips for beating these cravings will be added to your quit plan.
Seeing reminders of smoking makes it harder to stay smokefree. Get rid of any reminders in your home, car, and workplace before your quit day.
Below is a list of common smoking reminders and how to deal with them. This list will be added to your quit plan.
The night before quit day, throw away everything that's related to smoking. Don’t hide a pack in your freezer or stash your ashtrays in the back of a cabinet.
There are lots of tools and resources to make quitting easier. Explore these and select the ones that interest you. They'll be added to your quit plan with information on how to use them.
To get information and help about quitting, think about phoning a Quit Your Way Scotland advisor on 0800 84 84 84 or by chatting online at www.QuitYourWay.scot. Our helpline and webchat services are open:
Monday to Friday, 9.00am to 5.00pm
Get help quitting through an online chat with a QUIT YOUR WAY SCOTLAND advisor www.QuitYourWay.scot. Available from Monday to Friday, 9.00am to 5.00pm
Using medications or NRT can improve your chances of quitting for good. Chat to a QUIT YOUR WAY advisor to find out which options are best for you.
QUIT YOUR WAY SCOTLAND can put you in touch with your local free QUIT YOUR WAY stop smoking services. You can also find out how to access local stop smoking services
Quitting smoking is easier when you have support from your loved ones. Let your family and friends know that you're quitting, or invite a friend to quit with you.