The Five Day Quit Plan Quitting takes hard work and a lot of effort, but you can do it! Below is some key information to help you quit. Quit Day Minus 5: Get Ready. List your reasons for quitting and tell your friends and family about your plan. Think of whom to reach out to when you need help, like a support group or the Wyoming Quit Line, 1-800-QUIT-NOW (800-784-8669). Stop buying tobacco. Set a quit date. My quit date is: ______________________________________________ Quit Day Minus 4: Change Your Routine. Think of routines you may want to change. For example, take walks or work out when you normally smoke or chew. Pay attention to when and why you smoke or chew. Think of new ways to relax or things to hold in your hand instead of a cigarette or chew. List things to do instead of smoking/chewing: ____________________________________________ ________________________________________________________________________ Quit Day Minus 3: Plan For More Money. Make a list of the things you could do with the extra money you will save by not buying tobacco. Things I will do with the money: ____________________________________ _______________________________________________________________________ Quit Day Minus 2: Purchase Medication. Buy over-the-counter nicotine patches, lozenges or gum, or get a prescription from your doctor for the nicotine inhaler, patch, nasal spray or Zyban. Clean your clothes to get rid of the smell of cigarette smoke. Medication(s) I will use: __________________ ________________________________________________________________________ Quit Day Minus 1 Think of a reward you will get yourself after you quit. Make an appointment with your dentist to have your teeth cleaned. At the end of the day, throw away all tobacco, matches or tins. Put away or toss lighters and ashtrays. My reward for quitting tobacco will be: ________________________________________________________________________ Quit Day Keep very busy. Change your routine when possible, and do things that don’t remind you of smoking/chewing. Remind family, friends, and coworkers that this is your quit day, and ask them to help and support you. Avoid alcohol. Buy yourself a treat, or do something to celebrate. You can do it! Quit Day Plus 1: Congratulations! Congratulate yourself. When cravings hit, do something else that isn’t connected with smoking/chewing, like taking a walk, drinking a glass of water or taking some deep breaths. Call your support network. Find things to snack on, like carrots, sugarless gum or airpopped popcorn. Quit Tobacco Series #1 5-DAY PLAN TO QUIT www.ctri.wisc.edu Produced by the University of Wisconsin Center for Tobacco Research & Intervention March 2006