PART 6: Maintaining Your Course

Maintaining Your Course

This section will help you stay quit. If you haven’t quit yet, you can still read through this part. Continue to use the tools and thought guides in Parts 1-5 of this guide to get to your first tobacco/nicotine-free day.  If you are practicing quitting, read ahead to help you get through your practice days. Practice days can turn into weeks!

 

Once you have quit, your task will be staying quit. You can expect future urges to be shorter and milder. They will happen, so get ready for them.

 

This section will help you stay on course.

 

There are 14 maintenance messages that follow, one a day for two weeks. Read only one message per day. You can read your daily message any time—first thing in the morning, on a break, last thing at night, or with the first urge of the day (if you have one).

Day 6: Embrace the Ripple Effect

Day 7: Post-Quitting Depression

Day 8: Shake a Stale Feeling

Day 9: Banish the Bully in Your Head

Day 10: Put Off Starting Again

Day 11: Do Things a Different Way

Day 12: Now Awareness

Day 13: Cautious Optimism

Day 14: A Day to Remember

Tobacco Scorecard & Action Planning

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