Office of Alcohol, Drug, and Health Education

Stop-Smoking Help List

Have you thought about quitting? Most smokers do. Below is a list which may help you with your commitment.
Name _________________________________ Date ______________
Target Quit Date ______________ (at least a week; no more than a month)

I. Reasons for Quitting - 10 or more reasons I want to quit smoking (read daily)
1. _________________________________ 6. ________________________________
2. _________________________________ 7. ________________________________
3. _________________________________ 8. ________________________________
4. _________________________________ 9. ________________________________
5. _________________________________ 10. _______________________________

II. Reduction Plan - My plan to reduce smoking as I work toward quitting.*
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

III. Support Team - 5 or more people I will call or talk to when I feel like smoking
1. ____________________________________________________________________
2. ____________________________________________________________________
3. ____________________________________________________________________
4. ____________________________________________________________________
5. ____________________________________________________________________

IV. High Risk Situations - Times and situations during which I usually smoke
1. ____________________________________________________________________
2. ____________________________________________________________________
3. ____________________________________________________________________
4. ____________________________________________________________________
5. ____________________________________________________________________

V. Relapse Warning Signs - at least 5 behaviors which indicate I want to smoke
1. ____________________________________________________________________
2. ____________________________________________________________________
3. ____________________________________________________________________
4. ____________________________________________________________________
5. ____________________________________________________________________

VI. Love List - 10 things I will do when I want to smoke (include exercise and healthy snacks)
1. _________________________________ 6. ________________________________
2. _________________________________ 7. ________________________________
3. _________________________________ 8. ________________________________
4. _________________________________ 9. ________________________________
5. _________________________________ 10. _______________________________

Suggestions

Do not buy a new pack until the current one is finished.
Do not buy a carton.
Switch brands twice each week, choosing lower nicotine each time.
Try to stop for 24 hours sometime during this period.

Remember... One day at a time!