Failing to plan is planning to fail. - John Wooden, former UCLA Basketball coach

Plan the work, then work the plan. - Lane Baldwin, 1997

Most successful quitters have a plan. While each plan is different, taking the time to organize your system will help ensure success. Below, I've outlined some things you can incorporate into your plan to help you quit. I strongly advise you to write everything down on paper (or in a computer file). After complete ling your first draft, review your plan carefully. Consider each point. Is there anything you can do to improve it? Is there anything you left out? Keep reviewing and revising as you go; this isn't set in stone. Once you've quit, keep your plan with you at all times. Whenever you hit a rough spot, pull out your plan and remind yourself of what you planned to do about that situation.

Before you quit:

Set your Quit Date. The date should be within the next month. Write it on every calendar. Tell your friends and family. Stick to this date; don't let any excuse keep you from quitting on this day.

Make an appointment with your doctor to discuss any health issues you may have that will be affected by quitting. I recommend this even if you aren't under a doctor's supervision for an ongoing illness.

Decide if you will use Nicotine Replacement Therapy (NRT) and, if so, which products. Talk to your doctor about your choice and, if he/she agrees, get your prescriptions.

Make a list of places to avoid in the beginning of your quit. Any place that you associate with smoking should go on this list.

Make a list of places that prohibit smoking, such as libraries, museums and art galleries. Visit these places instead of the ones on your "don't go there" list.

Make a list of healthy snacks you'll want to get before quitting. Good examples are fresh fruits and veggies, low-cal crackers, trail mix, nuts, sugar-free gum and mints.

Make a list of your reasons to quit. Let be as long as necessary to reflect all of your reasons.

Once your Reasons List is complete, choose your most important reason to quit and make an Emergency Response Card.

Make an appointment to have your teeth cleaned as soon after your Quit Day as possible.

Make a Quit Day checklist of things to do. Items may include:

Throw away all ashtrays, lighters and smoking paraphernalia

Open up the windows and air out your house.

Clean and "fumigate" the interior of your car.

Change the sheets on your bed.

Spray your whole house (and furniture) with an odor remover

Put up No Smoking signs at home and at work

Make a list of resources, such as web sites, on-line and real-life support groups, etc.

Decide in advance what you will do in the following situations:

When you have a crave

When offered a cigarette

When asked how your quit is going

When someone voices skepticism at your chances of success

When you get angry or stressed

When in any situation that you normally associate with smoking

Get all supplies need to make quit aids, such as the pacifier or butt jar.

Stock up on bubble bath, candles and anything else you will use to help yourself relax.

This list should be seen as a starting point, no the be-all, end-all of your plan. Add your own ideas to it. (And e-mail me so I can add it here.) As you appraoch your Quit Date, review your plan, commit it to memory. If done properly, this preperation will hav you fully prepared come Quit Day and will give you a much greater chance of success.

Good Luck! I know you can do this.

^Top of Page^