Make a date
First, choose your giving up date. Second, draw up an action plan. Then choose what methods are available to you and get hold of them before your giving up date.


In the bin
Get rid of all your smoking accessories. Throw out all your ashtrays, lighters and tobacco.
Drink up
Keep a glass of water nearby and sip it steadily. If you get fed up with water, try a few different flavours of sugar-free drinks.
Keep active
Why not walk instead of using the bus or car, or try the stairs instead of the lift. Exercise relaxes you and boosts your morale.
Think positive
There's nothing nice about withdrawal, but it's actually a sign your body is recovering from the effects of tobacco. You'll feel irritable, you'll want to smoke and you'll find it hard to concentrate. But don't worry, these feelings will usually disappear after a few weeks and you can reduce them by using NRT (nicotine replacement therapy) or bupropion (Zyban).
Change your routine
Stop going to the shop where you bought your cigarettes. It's probably good to avoid the pub or the break-room at work for a while. Try doing something totally different.
No excuses
'I just got a pay rise!' It's hard, but don't use a crisis – or even good news – as an excuse for 'just one'. There's no such thing because you'll soon want the next... and the next..
Treat yourself
This is really important. If you can, put aside the money you save by not smoking to buy something special. It can be big or small – just something you wouldn't have normally.
Eat healthily
Fancy some fatty foods? If you need to snack try fruit, raw vegetables or sugar-free gum instead.
One day at a time
Every day without a cigarette is good news for your heart, your health, your family and your pocket! Keep it up!