After you enroll in Quit Coaching and have your first call with your coach, you’ll have a Quit Plan that you can follow to start quitting. A Quit Plan is a plan you develop with your Quit Coach to help you quit smoking.
The hardest part is sticking to the plan.
But Quit Coaches have helped a lot of people quit smoking, and they know what types of behaviors are more likely to help you quit. The following is a list of recommendations from experienced coaches for what to do right after making a Quit Plan.
What to do right away
1. Focus on your Quit Plan goal for the week.
• You will set a weekly goal with your Quit Coach when you talk. Make it your mission to focus on that goal for the week as much as possible.
2. Change up the parts of your routine that include tobacco.
• Drink tea instead of coffee.
• Eat lighter meals to avoid the “full feeling” that can lead to smoking.
3. Tell others that you’re quitting.
• Tell your family and friends and ask for their support.
• Tell the clerk at the convenience store where you used to get your cigarettes that you’re quitting.
• Tell your neighbors and colleagues.
• Talk to your doctor, nurse and pharmacist.
4. Think positive thoughts.
• Remind yourself that change takes time.
• Keep post-its around your home reminding you of your goals.
• Be kind to yourself—keep language about yourself positive.
5. Use your nicotine replacement therapy as recommended.
• Set reminders on your phone or calendar to use it according to the recommended dosage.
6. Continue to pick up the phone when your Quit Coach calls you.
• It’s important to help you feel supported and stay on track.
7. Congratulate and reward yourself for little victories.
• When you hit one week quit, enjoy a food you really like or spend time with a friend.
• Write in a journal about your progress and accomplishments.
What to avoid:
1. Hanging out with smokers.
• This can be especially difficult if the smokers in your life are family members or friends, and most challenging if they live with you.
2. Keeping the same patterns.
• Imaging keeping your same routine, just without cigarettes. Wouldn’t you miss it more?
3. Keeping cigarettes around.
• You decrease your chances of quitting for good if you keep cigarettes around because it makes it so easy to grab one on impulse. One of the best things you can do for yourself is to remove all tobacco products, lighters and ashtrays from your home, desk, etc.
4. Being hard on yourself if you make a mistake.
• Be kind to yourself! Quitting is hard enough.