Quit Checklist

When you're thinking about stopping smoking, our 10-point quit checklist is a good way to make sure you get off to the best start.

  • Be prepared »

    Be prepared by setting a "quit date" within the next two weeks and making sure your friends and family know all about.

  • Make a commitment »

    Make a commitment on your quit date by getting rid of all cigarettes in your home, car or at work.

  • Keep yourself busy »

    Keep yourself busy with exercise, work and activity. Drink lots of water throughout the day.

  • Distract yourself »

    Distract yourself to beat smoking urges.  Try new activities like cycling, swimming, walking or gardening.

  • Stay positive »

    Stay positive and remember that withdrawal urges are natural - everyone gets them.

  • Think about the benefits »

    Think about the benefits of stopping smoking. Whiter teeth, fresher breath and more money in your pocket are just three.

  • Coughing is a good sign »

    Coughing is a good sign as it means your lungs are clearing and breathing will become easier.

  • Think about triggers »

    Think about triggers and how you can reduce or get rid of them - whether that's going for a drink or having a coffee.

  • Get support »

    Get support from friends, co-workers and family by asking them not to smoke around you.

  • Don't go it alone »

    Don't go it alone when you can get help from NRT, local support groups and Smokeline on 0800 84 84 84.