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Planning for success

Before you quit, know why you’re doing it, and what to expect. It can make a big difference.

Understand your reasons why

notebook and pencil in pocketThere are so many reasons to give up smoking — health reasons, expense, family and peer pressure are just a few. But once you’re finally ready to ditch the habit, it’s useful to clarify in your mind exactly why you’re quitting and write down your reasons. A motivating paragraph that you read every day could keep you from caving into cravings. Even a meaningful photo, like a picture of your child — or a destination you really want to visit — can be just the inspiration you need to stay committed to your goal.

Preparing to quit

Setting a dateIt’s also helpful to anticipate when not smoking will be toughest for you. For example, do you think you’ll have difficulty when you’re stressed at work or at certain social occasions? Do you always end up smoking with coffee, after a meal, or when you’re out with friends? If you know when and where you’re most likely to crave a cigarette, you can keep healthy snacks or sugar-free chewing gum on hand to help you get through cravings. You can also track challenges like these in your NicoDerm® CQ® Committed Quitters® plan, tailored to you. But for the first few days after you give up, avoid tempting situations altogether. Visualize yourself not smoking in everyday situations where you normally would, and run through how you’ll cope. It’s never too soon to think of yourself as a non-smoker.

Pick a date

Deciding on the exact date you want to give up is an important step, and one you’ll feel great about taking. Make sure it’s a day when you don't have anything unusual happening. It’s best to make it sometime soon, but leave enough time to make preparations — like making sure you’ve got your chosen NicoDerm® CQ® strength on hand to see you through.

Say goodbye to the past

Getting rid of all your cigarettes, ashtrays, matches, and lighters is a really good idea. Throw out every reminder of your old life as a smoker. Then give your home a really good cleaning to remove any lingering smell of smoke.

Turn to friends who can help

That way, they’ll be able to give you extra support. Having someone you can turn to when things get tough can help keep you motivated.

Now think further ahead

If you have any friends who have successfully quit, lean on them. They’ll understand what you’re going through and can be a source of extra support. But be prepared for a little tough love. Quitting is not for the faint of heart, and your friends will surely remind you of this.

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