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Health and Wellness

Quit Smoking


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Five Day Plan to Quit Smoking

You Can Quit Smoking

5-Day Countdown

Follow This 5-day Countdown to Your Quit Date

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.

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

If you "slip" and smoke, don't give up. Set a new date to get back on track.

  • Call a friend or "quit smoking" support group.
  • Eat healthy food and get exercise.