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My Quit Date
10-01-2019
My Smokefree Rewards
My Feel-Good Activities
My Smoking Triggers
Knowing your triggers helps you stay in control. When you first quit, you might want to avoid triggers
altogether. After staying smoke-free for a while, you may be able to find other ways to handle your
triggers.
My Quit Kit
Not all cravings are the same. Prepare yourself with the tools and skills you will need to fight the
different types of cravings you experience.
Practice deep breathing to calm down or do some pushups to blow off steam.
Turn to friends, family, and counselors when you need someone to talk to.
Do you have trouble keeping yourself busy and your mind occupied?
Make a list of tasks that you can accomplish when a craving hits. This list can include
chores, replying to emails, running errands, or planning your schedule for the next day.
Treat yourself to a different pleasure. Listen to your favorite songs, plan a movie night
with friends, or save up your cigarette money for a special treat when you reach a
smokefree milestone.
To Do List!
Wash your clothing, especially the jacket you wear to take smoke breaks.
Clean your car.
Get rid of matches, ashtrays, and any cigarette butts that may be outside your home.
Put your quit kit items in the places where you kept your cigarettes, ashtrays, matches, and
lighters.