|_____||set a quit date||1) daydream|
|_____||keep track of your tobacco use||2) before you quit-note how often use tobacco and situation you use it in.|
|_____||list reasons for quitting||3) buy a new CD|
|_____||tell other people||4) avoid activities and places that you would use tobacco|
|_____||stop completely on your quit date||5) you are doing this for yourself|
|_____||change your tobacco-related habits||6) review list from time to time before and after you quit-this will keep you focused on your goal|
|_____||substitute other activities||7) don't keep any tobacco|
|_____||learn and use relaxation techniques||8) pick a realistic date not too far in the future|
|_____||reward yourself||9) ask for support from friends and family|
|_____||think positively||10) take your mind off using tobacco|
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