Quit Calculator

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A Timeline to Better Health

1

Make a List

Write down all the reasons you want to quit.

2

Understand Why You Smoke

Check your smoking, figure out with who, when and where you smoke.

3

Make a Plan

Choose to do other things when you usually smoke i.e. change your routine, avoid situations that make you want to smoke.

4

Change Your Environment

Make your home and car smoke-free; get rid of ashtrays; don’t carry a lighter.

5

Talk About It

Let people know you are quitting. get help from friends/family members. Check out Leave the Pack Behind or Smokers Helpline for help.

6

Learn from Past Quit Attempts

What worked, what didn’t, what will you do differently this time?

7

Set a Quit Date

Pick a date, mark it on the calendar and stick to it.

8

Motivate Yourself

Quitting is hard. Positive thoughts and rewards will help you through.

9

Don’t Quit Quitting

If at first you don’t succeed, try again. Each attempt is an important step towards becoming smoke-free!

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