| Step One |
Step Two |
Step Three |
Step Four |
| List Reasons to Quit |
Keep reading list and add to it. |
Only by a new pack when prior pack is finished. |
Quit completely. |
| Read Reasons Daily |
Do not carry matches. |
Change brands 2 times a week (decrease tar and nicotine). |
Increase physical activity. |
| Write Time of Day |
Keep cigarettes out of reach. |
Discontinue smoking at 48 hour intervals. |
Avoid environments related to smoking |
| Write How You Feel |
Each day decrease the number of cigarettes smoked |
|
Avoid environments related to smoking |
| Write How Important it is to you on a scale of 1-5 |
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Find a healthy substitute. |
| Rewrap |
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