1. Get rid of all cigarettes, ashtrays, matches, and lighters

2. Clean your car & apartment!

3. Find a friend to act as a support person

4. Make a survival kit that includes gum, hard candies, straws, swizzle sticks, carrot sticks, dried fruits, toothbrush/ toothpaste, and other favorite things to chew on during the first few days

5. Drink lots of cold water

6. Avoid alcohol and smoky places

7. Close your eyes and breath deeply, just like you do when you are inhaling smoke

8. Remember your goal and that the urge to smoke will pass

9. Have things available to do that will take your mind off smoking- a puzzle, a novel to read, a yo-yo, an electronic game, crossword puzzlebook, etc.

10. If you’re used to writing with a cigarette in your other hand, replace it with another pen or pencil

11. Keep busy and get lots of exercise

12. Sleep late and go to bed early