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Once you decide to quit smoking, it's important to stay committed. In the beginning, however, the methods by which you’re going to reach a tobacco-free lifestyle are even more important than the goal itself.

Getting Started

• Tell yourself there's no better time than now.
• Ask your doctor if he or she has any advice or information to help you succeed.
• Be patient and stick with it. Quitting for good will not happen overnight.
• Focus on the present. Break the quitting process down into small, easily achievable steps - measuring your progress one moment and one day at a time.
• Clean up. Rid your home, office and car of anything connected to your smoking habit - ashtrays, lighters and the like.
• Put it in writing. List all the ways tobacco harms you and keep the list handy. Whenever you get the urge to light up, get out the list and review it carefully.
• Identify those triggers that cause you to smoke. This can include people, places and things - a "smoking buddy", a favourite bar or even a cup of coffee. Once you've identified them, start thinking of ways you can rearrange your routine to minimize the impact of these triggers.
• Keep score. Nobody is perfect. Occasional lapses are common. Jot down the reason you decided to smoke, where you were, and how much you smoked. Then get back on your quitting track. Take pride in your successes. Learn from your setbacks.
• Never hesitate to feel good about yourself and the positive change you're striving to make. Reward yourself for your ongoing success.