Welcome to Ready, Steady, Quit!

Congratulations! If you’ve made it this far, then you must be seriously thinking about quitting smoking. You can’t just be serious about it, though. You have to be READY!

The readier, more researched and prepared you are, the more likely you are to succeed. Here are the key steps to success:

Ready

  • Keep a diary for a week of when, where and why you smoke. Write up a list of reasons why you want to quit.

  • Work out what your main triggers are for smoking – Going to the pub or a party, cigarette breaks at work or after school, stress – even ‘smirting’, the new way to flirt with another smoker, whom you fancy. Then work out how you're going to tackle these high-risk situations. Change your routine to avoid these triggers.

  • Have you decided how you're going to quit? If you plan to use Nicotine Replacement Therapy (NRT) or another aid, have you got them ready? Check out our Where to Get Help for more information.

  • Each cigarette takes about 6 minutes to smoke, which equals two hours a day for a 20-a-day smoker. That’s a whole month that you could gain to do something great for yourself. Have you worked out what you're going to do with your newfound spare time? Consider taking up a new hobby or joining a gym or leisure centre. Try and plan ahead before you quit smoking.

Steady

Make sure you have plenty of support from those around you. Call our freephone helpline 0800 169 1943 for additional support options.

  • Set your quit date. Using your notes of smoking habits and triggers, work out when the best time will be for you.

  • Tell friends, family, work colleagues, schoolmates - everyone, about your quit date. This way, they'll know not to offer you any cigarettes, and they'll be able to give you lots of support.

  • Plan treats as rewards for not smoking – healthy snacks, a manicure, a refreshing walk, the cinema – something fun that makes you happy!

  • Keep concentrating on things you don't like about smoking - dirty ashtrays, stinky hair, fingers and clothing, nasty cough, shortness of breath, etc. Remember all those cigarettes you have smoked that you didn't actually enjoy very much.

  • Start thinking of yourself as a non-smoker, and try to view smoking in a new light. As long as you see smoking as pleasurable, or a cigarette as your friend, it will be hard for you to imagine having a happy life without them. Remember, you're not depriving yourself. You're setting yourself free!

  • Stub out your last cigarette. Throw away lighters, ashtrays and all cigarettes.

Be determined. If there is one word that sums up the key to giving up smoking, it is willpower.

Quit

Quitting smoking is a big step, so try these tips from other smokers who have given up successfully.

Set a goal each day to make it through without smoking

If you tell yourself you're quitting for good, it may be too overwhelming to think about. So promise yourself that "I won't smoke today", and you'll be amazed at how much that helps you through. The key is to take one day at a time.

Stay away from your triggers

Coffee, tea and alcohol are well-known triggers for smokers. So if you find they weaken your resolve, avoid them completely, or drink fruit juice, water or decaffeinated tea or coffee, instead. Tip: If you're tempted to smoke, try drinking grapefruit juice - it makes cigarettes taste disgusting.

Reward yourself!

One of the great benefits of quitting smoking is the extra money! It can soon build up and even be equal to a decent pay-rise. So treat yourself to a CD, some perfume, clothes, a magazine subscription; or how about putting the extra money aside each week for a holiday or to fund your new hobby? Try our Smoking Calculator to see how much money you could save from not smoking.