Here are some of the best tips we know for quitting. You may be able to add to this list. Your top tips are those that work best for you. Enjoy your new smokefree life!


  • Change your routines and habits
  • Try nicotine patches, gum and lozenges
  • Avoid situations that make you want to smoke
  • Try to reduce some of the stresses in your life
  • Make your home smokefree and get rid of ashtrays
  • Wash all your 'smoky' clothes and furnishings
  • Clean your car and keep it smokefree
  • Cut down on alcohol
  • Brush your teeth with a fresh minty toothpaste
  • Book into your dentist to have your teeth cleaned
  • Do things you enjoy - give yourself treats
  • Keep a drink bottle filled with water with you
  • Phone a friend for support
  • Take time out for yourself
  • Put up a list of reasons you quit somewhere you can see it
  • Plan what to do when you go where there might be smokers– eg, chew gum
  • Practise saying "I don't smoke", "I am a non-smoker", or "I'm not smoking anymore"
  • Tell yourself it doesn't matter what other people think
  • Spend time with non-smokers or ex-smokers
  • Go for a walk when you are stressed or upset
  • Reward yourself with a treat from some of the money you've saved
  • Remember the 4 Ds if you get cravings – Delay, Drink water, Deep breathe, Do something else
  • Keep yourself busy
  • Learn about relaxation – it's about "letting go"
  • Share your story and get support from others on the Quit Blogs



Know your triggers

If you understand what triggers your cravings you're better equipped to beat them. Check out the following info sheet for some simple strategies to combat your smoking triggers: 

Know your smoking triggers



Plan for challenging times

If you are anticipating some challenging situations, try carrying some of the following things with you:


  • a list of the reasons you quit
  • a list of rewards to give yourself
  • some 'nibbles' – fruit, raw vegetables, etc
  • a water bottle
  • a notebook or scribble pad for writing or drawing
  • phone numbers of supportive friends