1. STOP - Learn to say "STOP!" to yourself.
2. THINK - Think of why you want to quit and tell yourself that you can wait the urge out.
3. DO - Take action by doing something else. Possible activities are those that keep your hands busy. Move or get up to remove yourself from the tempting situation. Talk to an understanding friend. Sigh, yawn, or breathe deeply. Avoid tempting situations, wherever you can. Do something else instead of smoking.

Helpful hints

• Practice Stop-Think-Do each day for one week. Start today...
• Postpone smoking some cigarettes each day for 15 minutes. Rehearse "Stop-Think-Do" in your head and with smoking urges.
• Throw out your cigarettes the night before your targeted quit date...This means toss your matches, lighters, and ashtrays too!
• It's the morning of your stop date...You are a new non-smoker. Reward yourself each day and then each week. Be good to yourself. Avoid boredom, conflict, alcohol, and those who smoke in front of you.
• If you slip...Regain control! Learn from the slip and then forget it. Keep trying and you will succeed.

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