Quit Tips to help you quit.

Quick thoughts, ideas and tips that have helped other ex-smokers quit. If they can do it, so can you!

Write down your reasons to quit and keep the list with you. It can motivate you when you feel you may relapse.  

Before you quit, keep a smoking log. Knowing when, where, and why you smoke can help you avoid those triggers when you're trying to quit.

Do something active. Exercise, take a walk, or work in the garden. This can energize you and make you feel healthier.

Go somewhere you can’t smoke. Knowing you’re in a place you can’t smoke can take some pressure off of you.

Switch up your routine. This can break the links you’ve formed between smoking and certain activities.

Wash the smoke out of your clothes, towels, and sheets. Try using a fabric sheet in the dryer to scent your clothes.

Update your cell phone contacts, call a friend, or play a game if you have one on your phone. This can keep you busy until the urge passes.

Sit down and write a letter to someone important to you. This will keep your hands busy and your mind off having a cigarette.

Play a simple computer game. This can keep you occupied long enough to get past the urge to smoke.  

Count every success. Each time you get past a craving consider it a success.

Add up the money you would have spent on cigarettes each week and think about what you can do with the extra cash.

Plan something enjoyable to do every day that does not include tobacco.

Stop and ask yourself, "Do I really want this cigarette right now?"

Clean out your car. Empty your ashtray. Add a special place for your new crunchy snacks to help you fight the urge to smoke.

Give away all your ashtrays.

Watch people who don't use tobacco. Borrow some ideas from them.

Reward yourself. Consider putting aside the money that you would have spent buying cigarettes and treat yourself to something you really want.

Make a commitment to having a tobacco-free home. Add a sign "Mahalo for not smoking" right at the front door and thank yourself every time you see it!

Drink lots of water and flush out those toxins.

Instead of a smoke break take a walk around the block, have a cup of tea or drink a glass of fruit juice. Fruit juice helps to restore your blood sugar levels and helps clear out impurities.

Have hope. Remember, even if youʻve tried to quit before, it doesnʻt mean you won't be successful this time.

Frame your last Cigarette.

Get social support. Your commitment to stopping smoking for the rest of your life can be made much easier by talking about it to friends and family and letting them support you. They will congratulate you on doing so well too!

Measure your victories.  Instead of beating yourself up for stumbling, applaud yourself for your small victories. I've made it through an hour without smoking. Soon, you'll be able to say I've made it through a week or month.

Most importantly, get help. Less than 5% of people who try to quit without help, succeed. Hawaii Tobacco Quitline is here to provide the help you need to get ready to quit and to stay quit. Even if you've tried before and failed, we can help. Just call 1-800-QUIT-NOW (784-8669) or click here to register for a call back from a Quit Coach.

If youʻre thinking about quitting tobacco on your own, visit http://www.smokefree.gov. This website has ways on how you can successfully quit tobacco, even if you donʻt get help.