Quitting checklist

 I am aware that withdrawal symptoms are a good sign and show that my body is getting rid of the poisons and chemicals in my system.

 I have planned how to handle the places and events that I know make me want to smoke.

 I will congratulate myself every time I beat the urge for a cigarette.

 I will remind myself of my reasons to quit to make it easier to refuse cigarettes.

 I know I have the right to refuse a cigarette and can do so without upsetting others.

 I will keep my hands busy by doing something, or by fiddling with a pen, phone cord, mobile phone or some beads.

 Even if I decide to have alcohol, I will stick to my decision to quit.

 I know it's okay to avoid situations that will be tough while cravings are still intense and frequent.

 I am telling myself ‘I can deal with this craving' and I am talking myself out of smoking by thinking of the good things about being a non-smoker.