Your Quit Smoking Plan

Being prepared and making a personal quit plan will help you quit smoking for good.

Eight tips to making quitting easier

  1. quit smoking sign against blue sky

    Make a list

List all the reasons why you want to quit and keep the list close by for when you are tempted to smoke. Think of your:

  • Family and friends
  • Health
  • Self-image
  • Social life
  • Money
  1. Understand your smoking behaviour

Track your smoking behaviours over a few days using a simple chart. It’s a quick and easy way to recognize your smoking triggers.

Your chart should include the number of cigarettes, time of day, what you were doing at the time and who you were with. Rate, from one to five, how badly you needed the cigarette, with five being really needed it, and why you were smoking.

  1. Find healthier substitutes for smoking

Once you understand your smoking behaviours and why you smoke, you’ll be better able to recognize trigger situations ahead of time and choose something other than a cigarette. For example, take a walk, change your routine and get some fresh air.

  1. Change your environment and routine

Making a few little changes can make it easier to quit. Cut back on caffeine because you may need less as you quit, eat breakfast in a different place and make your home and car smoke-free.

  1. Talk to someone

By telling others that you are quitting smoking, you are more likely to try your best. Telling friends and family also gives them a chance to help you. Let your doctor or pharmacist know you are quitting smoking. They can provide support and may recommend adjustments or changes to medication you are taking as you quit.

  1. Learn from the past

If you have tried to quit before, use that experience to make your next try a success.

For example, you started smoking again because:

  • You could not handle the cravings
  • You constantly found yourself in situations that triggered smoking
  • You were with people who smoked
  • You felt you gained weight

What could you do differently?

  • Talk with your doctor, nurse or pharmacist to help with your concerns
  • Consider stop smoking medications-they can double your chance of quitting
  • Tips one through four can help!
  1. Set a Quit date

Pick a low-stress day in the next three weeks and mark it on your calendar. You’re much more likely to start your quit day if it’s written down.

  1. Motivate yourself with positive thoughts

Think about the positive things about quitting and celebrate being smoke-free:

  • “I did not need to smoke when I was out with my friends”
  • “My car is cleaner now that it is smoke-free”

What if I have a set back?

If you have a set back and have a cigarette or two, it is okay. Remember, quitting is a process that often takes several tries and there are many ways to go about it. Research shows that the chances of quitting for good increases with every try.

Other quit smoking methods

There is no clear evidence that using herbal, laser or hypnosis therapies or e-cigarettes help to quit smoking. It is recommended to research these options before using them.

If you need help call

  • Smokers’ Helpline at 1-877-513-5333 or visitca
  • York Region Access York at 1-877-464-9675 TTY (for those with hearing disabilities) 1-866-512-6228