Once you make up your mind to quit, attitude is everything. The best ways to stay positive are to know what to expect and to be ready. The following steps can help you succeed even before you take your last puff.

Look ahead. Stay positive.

1. Set a quit date in the near future
   Give yourself time to prepare, but don't wait so long that you lose motivation. If you're emotionally ready, start preparing today.
   
   
2. Choose the best method to quit
   Two of the most common ways to quit are cold turkey or you can increase your chances of success with Therapeutic Nicotine from gum, patches or lozenges. Choose your quitting method.
   
   
3. Think of all the ways quitting improves your life
   Make a list of the benefits of not smoking and keep it in front of you. Review the list every night before bed.
   
   
4. Have your clothes, carpets, drapes and furniture cleaned
   You may not notice now, but they smell like smoke.
   
   
5. Set goals for yourself
   Write down how you see yourself progressing over the next week, month and year. Share your goals with the people in your support circle.
   
   
6. Plan to reward yourself
   Think of special treats you can give yourself at milestones. The first day, week, month and year. Keep a list of rewards you look forward to — it will help keep
   you motivated.
   
   
7. Visualize success
   Begin to imagine yourself as a non-smoker. See yourself turning down a cigarette. See yourself being so bored with smoking you can't imagine ever going back.

Get help. You don't have to go it alone.

8. Go public
   Tell your friends and family when you're quitting. Ask them for support and encouragement. Send an E-Card now.
   
   
9. Get your support group in place
   Talk to key family and friends you'd like to be there for you. Find another smoker who is trying to quit. Be sure to pick people who will listen and encourage you.
   
   
10. Consider counseling
    Studies show the more individual or group counseling you have, the better your chances are of quitting for good. For programs, contact your local hospital, health center or department of health.
    
    
11. Talk with your doctor
    Guidance from a physician is a proven way to better your chances. If you have a medical reason to quit, see times to quit.
    
    
12. Choose a Therapeutic Nicotine product
    Therapeutic Nicotine can double your chances of quitting successfully because it helps reduce the intensity of nicotine withdrawal cravings so you can focus on changing your behavior. Learn more about Therapeutic Nicotine
    
    

Manage triggers & cravings

13. Track your smoking triggers
    Take notes of when and where you typically smoke. Who are you with? What are you doing? How are you feeling? Now think how you will overcome your cravings in each situation. More on understanding triggers.
    
    
14. Prepare to manage nicotine withdrawal cravings
    Most people go back to smoking because they aren't prepared for the intensity of nicotine withdrawal cravings. More on managing cravings.
    
    
15. Practice the five D's whenever you get a craving
    
    • Delay until the urge passes — usually within 3-5 minutes
    • Distract yourself
    • Drink water
    • Deep Breaths — Close your eyes and take 10 slow, deep breaths
    • Discuss your feelings with someone close to you.
    
    
    
16. Throw yourself off your habit
    Smoke with your opposite hand. Keep your cigarettes somewhere inconvenient so you have to work to get them. Buy your cigarettes one pack at a time — never in a carton — so smoking is actually a hassle for you.
    
    

Learn new skills and behaviors

17. Change your routines
    Not just your smoking routines. Nicotine withdrawal cravings are triggered by your habits too. So eat breakfast in a different place. Drink tea instead of coffee. Take a new way to work. Plan a different kind of happy hour with friends.
    
    
18. Breathe deeply
    Each day for 3 to 5 minutes, breathe in through your nose very slowly, hold the breath for a few seconds, then exhale very slowly through your mouth. Start today, before you quit. It may even help you feel more relaxed.
    
    
19. Change what you eat and drink
    There are things that many people think don't "go" with cigarettes — like milk.
    
    
20. Consider reducing before you quit
    Try smoking only half a cigarette or postponing your first daily cig by an hour. Or, try making a promise to yourself about exactly how many cigarettes you'll smoke on a given day.
    
    

Get healthy

21. Get ready physically
    Start walking more. Take the stairs instead of the elevator. Drink more fluids. Get plenty of rest.
    
    
22. Embrace exercise
    Exercise relieves stress and may help your body recover from years of damage from cigarettes. It also helps manage nicotine withdrawal symptoms. And may help you keep your weight down.