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In the past two weeks, you’ve listed your motivations for quitting and learned about the benefits of stubbing out. You’ve made up your mind: you want to quit smoking.

Where do we begin?

To help you on your road to smoke-free living, we’ve put together a step-by-step quit plan. Here are the five steps to take before you stub out:

  1. Figure out why you smoke.

  2. Write down your reasons for quitting.

  3. Choose a quit method.

  4. Set a quit day.

  5. Tell your loved ones.

Let’s take a closer look at these steps!

1. Figure Out Why You Smoke

What are your motivations for smoking?

It’s a Habit

You feel “off” if you don’t smoke after a meal or during your 3pm kopi break. You associate smoking with certain activities, places, or people.

It’s in Your Mind

You smoke to relax when you feel stressed out, or to perk yourself up. Or you smoke when you’re bored. Truth is, you only need to smoke because you think you do.

It’s an Addiction

You need to smoke because your body craves the nicotine in cigarettes — you feel weak if you don’t smoke, and you can’t get through the day without lighting up.

Once you know the reason, you’ll be able to choose which quit method to use. For example, those who smoke because of addiction can consider nicotine replacement therapy (NRT) to aid in quitting.

2. Write Down Your Reasons for Quitting

Remind yourself of the reasons you’re trying to quit. To save money? To feel better? To be a better role model? Write them down and use them as motivation when the going gets tough.

3. Choose a Quit Method

Read up on the different quit methods.

You can go cold turkey, or cut down the number of cigarettes you smoke each day. You can also get professional help by calling QuitLine at 1800-438-2000.

There’s also NRT, which comes in different forms like patches and lozenges, or you can consult your doctor about medication.

Choose the one you think would work best, and commit to it.

4. Set a Quit Day

Pick a suitable day to quit: check your calendar and make sure it’s not a stressful period (avoid that big project with crazy deadlines!): this will make it easier to cope with withdrawal symptoms. Once you’ve chosen a quit day, start preparing for it.

A Week Before Your Quit Day

Decide on your quit method, and stock up on battle supplies: mints and chewy candy (or dried cuttlefish snacks) for an “itchy” mouth, or patches and lozenges if you need them.

A Day Before Your Quit Day

Throw away all ashtrays, lighters, and cigarettes.

5. Tell Your Loved Ones

Let your family and friends know that you’ve decided to quit smoking. Ask for their support and tell them you’ll need their help, especially when your cravings hit. Who knows, your commitment to quit might even encourage a fellow smoker to do the same!

Resources for Quitting

Join the I Quit 28-Day Countdown now! Call QuitLine at 1800 438 2000 for support, and visit participating retail pharmacies for advice and products that can help you quit.