Part 3: Making a Quit Plan

Wait 5 Minutes

Over the next week, whenever you have an urge, wait 5 minutes before using your tobacco/nicotine product. If, after 5 minutes, the craving is still there, go ahead and have it. If the urge has gone down to the point where you can put it off further, try stretching that 5 minute “time out” to 10 or 15 minutes. You may find that, with time, the craving goes away on its own.

 

Waiting 5 minutes is like adding a speedbump to your regular routine. When you approach a speedbump, you probably slow down before carefully going over it. Even if you aren’t ready to quit, this helps you flex your muscle of self-control and show yourself that you can put off tobacco if you really want to.

Buy Smaller Amounts

Smokers: Use Matches Instead of a Lighter

Make a “Butt Bottle”

Carry & Store in a New Place

Buddy System

How to Help Me Quit

Identify S.M.A.R.T. Goals

Medications to Help You Quit

Nicotine Replacement Therapy

Other Aids for Quitting

Review & Prepare

RELATED ARTICLES

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