Quit Smoking Checklist
Table of Contents
Getting Started
Set a quit date in the near future.
Think of all the ways quitting improves your life - review the list every night before bed.
Choose the best method to quit.
Write down how you see yourself progressing.
Share your goals with the people in your support circle.
Think of special treats you can give yourself at milestones.
Have your clothes, carpets, drapes and furniture cleaned.
Begin to imagine yourself as a non-smoker.
Support
Tell your friends and family when you're quitting.
Ask your friends and family for support and encouragement.
Find another smoker who is trying to quit that will encourage you.
Consider individual or group counseling.
Consult with your doctor.
Managing Triggers
Take notes of when and where you typically smoke.
Think who are you with when you typically smoke.
Think what do you do when you typically smoke.
Think how you will overcome your cravings in each situation.
Delay until the urge passes.
Distract yourself.
Close your eyes and take 10 slow, deep breaths.
Discuss your feelings with someone close to you.
Getting Healthy
Change your routines - not only smoking but also other habbits.
Change what you eat and drink.
Start excercising to relieve stress and keep your weight down.
Download or Print this Quit Smoking Checklist
Get a printable version of this checklist in your preferred format: PDF, Word, Excel, or print directly from your browser.
Presented by:
Kimberly French
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Who it's for
This Quit Smoking Checklist is for anyone who wants a simple, practical way to get things done without missing steps.
- Avoid forgetting - keep all your Quit Smoking essentials in one place (external memory)
- Save time - start from a proven Quit Smoking structure instead of a blank page
- Stay on track - track progress, come back later, and keep momentum
- Coordinate with others - share the list and divide responsibilities
- Learn the process - follow the steps in a sensible order, even if it's your first time
How to use it
How to use this Quit Smoking Checklist
- Save Quit Smoking Checklist to your free Checklist account so your progress is saved and synced across devices.
- Customize it in the app: remove anything that does not apply, then add your own details for Quit Smoking (dates, sizes, addresses, notes).
- If others are involved, invite them to collaborate and divide responsibilities.
- Work through the list: check items off as you go, and set reminders for time-sensitive steps.