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5-Day Countdown
U.S. Department of Health and Human Services
Public Health Service
Current as of May 2003
5 Days Before Your Quit Date
- Think about your reasons for quitting.
- Tell your friends and family you are planning to quit.
- Stop buying cigarettes.
4 Days Before Your Quit Date
- Pay attention to when and why you smoke.
- Think of other things to hold in your hand instead of a cigarette.
- Think of habits or routines to change.
3 Days Before Your Quit Date
- What will you do with the extra money when you stop buying cigarettes?
- Think of who to reach out to when you need help.
2 Days Before Your Quit Date
- Buy the nicotine patch or nicotine gum.
- Or see your doctor to get the nicotine inhaler, nasal spray, or the non-nicotine pill.
1 Day Before Your Quit Date
- Put away lighters and ashtrays.
- Throw away all cigarettes and matches.
- Clean your clothes to get rid of the smell of cigarette smoke.
Quit Day
- Keep very busy.
- Remind family and friends that this is your quit day.
- Stay away from alcohol.
- Give yourself a treat, or do something special.
Smoke Free
Congratulations!!!
If you "slip" and smoke, don't give up. Set a new date to get back on track.
- Call a friend or "quit smoking" support group.
- Eat healthy food and get exercise.
For More Help
For help in quitting smoking, call the National Cancer Institute's Smoking Quitline.
Toll-free: 1-800-QUIT NOW.
U.S. Department of Health and Human Services
Public Health Service
Current as of May 2003
Internet Citation:
You Can Quit Smoking. Follow this 5-Day Countdown to Your Quit Day. Consumer booklet, May 2003. U.S. Public Health Service. Agency for Healthcare Research and Quality. http://www.ahrq.gov/consumer/tobacco/5daybook.htm
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