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You Can Quit Smoking

5-Day Countdown

Follow This 5-day Countdown to Your Quit Date

5 Days Before Your Quit Date

• Think about your reasons for quitting.
• Tell your friends and family you are planning to quit.
• Stop buying cigarettes.

4 Days Before Your Quit Date

• Pay attention to when and why you smoke.
• Think of other things to hold in your hand instead of a cigarette.
• Think of habits or routines to change.

3 Days Before Your Quit Date

• What will you do with the extra money when you stop buying cigarettes?
• Think of who to reach out to when you need help.

2 Days Before Your Quit Date

• Buy the nicotine patch or nicotine gum.
• Or see your doctor to get the nicotine inhaler, nasal spray, or the non-nicotine pill.

1 Day Before Your Quit Date

• Put away lighters and ashtrays.
• Throw away all cigarettes and matches.
• Clean your clothes to get rid of the smell of cigarette smoke.

Quit Day

• Keep very busy.
• Remind family and friends that this is your quit day.
• Stay away from alcohol.
• Give yourself a treat, or do something special.

Smoke Free

Congratulations!!!

If you "slip" and smoke, don't give up. Set a new date to get back on track.

• Call a friend or "quit smoking" support group.
• Eat healthy food and get exercise.

For More Help

For help in quitting smoking, call the National Cancer Institute's Smoking Quitline.

Toll-free: 1-877-44U-QUIT.

U.S. Department of Health and Human Services
Public Health Service

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