1. Set a quit date and stick to it.

2. Use Nicotine Replacement Therapy (NRT) or take Zyban if your doctor has prescribed it.

3. Don't have even one puff...
Having 'just one cigarette' usually leads back to regular smoking.

4. Get rid of all your cigarettes and ashtrays.

5. Tell everyone you are stopping.
You are going to need their support.

6. Ask people not to smoke around you and never buy, hold or light cigarettes for others.

7. Change your routine to avoid the times and places you used to smoke.

8. Do something active when
the urges hit.

9. Remember that it will
take you a while to get
used to being without cigarettes.

10. Follow this advice and
you won't ever have to go
through it again.