Get prepared

Quitting is easier when you’re prepared. Knowing what to expect and how to overcome challenges will make all the difference. Here are some tips on how to make a quit plan so you're prepared to deal with cravings and tricky situations.

When you're ready,  create your own personalized Quit Plan.

1. Pick a quit date that works for you.

Turn your wish into a concrete plan by setting your date and sticking to it.  Pick a date within the next two weeks -- long enough that you’ll have time to prepare, but not so long that you’ll change your mind. Read more tips for how to pick a quit date.

2. Pick your top three reasons for quitting.  

Everyone has their own reasons for quitting, and knowing yours will help you stay motivated. Make a list of your top reasons and keep it visible at home, work and in your car. These will be important if you’re tempted to smoke and you need a reminder of why you chose to quit. 

3. Manage triggers, cravings and withdrawal

Start paying attention to when you smoke -- the time, place, people you’re with, and how you are feeling. For most people, a few predictable triggers – like alcohol or stress - are responsible for many of their cravings. Cravings usually last a few minutes so make a list of things you can do to avoid your triggers and cope with cravings.

Nicotine withdrawal is strongest during the first week of quitting. The best way to reduce withdrawal and double your chances of quit success is to use quitting aids like Nicotine Replacement Therapy (NRT) or prescription medications. 

4. Choose a quit method

Quitting can be hard, but there are many ways to quit that are more effective than going cold turkey, including nicotine replacement therapy, medications and counselling support. And the more quit methods you choose, the greater your chances of quit success. 

Check out our services that will help make your quit journey easier: 

  • Phone support: Get coaching from our Quit Coaches at 1-877-455-2233
  • Live chat 
  • Text support: text QUITNOW to 654321 
  • Web support: create your personalized Quit Plan

5. Tell your friends and family

Quitting is easier when you have friends and family on your side. The more people in your corner, the greater your chances of quitting. Here are some tips for seeking support:

  • Let everyone know why you are quitting and when.
  • Ask those that smoke to not smoke around you or offer you a cigarette (even if you ask).
  • Let them know you might be a bit grumpy or out of sorts for awhile and to be patient.
  • Ask them to organize activities where smoking is not an option.
  • Ask someone to be your backup when attending events that might cause major cravings.  

6. Prepare your surroundings

Get rid of your smoking materials and reminders at home, work and in your car. 

  • Remove ashtrays, lighters and smoking materials that can be a trigger. 
  • Clean the walls, carpets and furniture to remove the stains and odour of smoke. 
  • Give your clothes a good clean and if possible hang them outside to freshen up. Dry clean your coats and suits. 
  • Visit your dentist to clean your teeth and get rid of smoking stains. Your teeth will sparkle again.