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On My Quit Day...
 

(1) I WILL NOT SMOKE.
 
(2) I will throw away all remaining cigarettes and everything related to smoking.
 
(3) I will review my plans for the day, which will include:

 





 
(4) I will make myself calm and relaxed by:

 





 
(5) I will remind my main support person(s) that I have quit smoking today. They are:
Name:_________________________ Home Phone #:______________
Work Phone #:______________
Evening Phone #:_____________

At other places I spend time:

 



 
(6) I will reward myself today by:

 



 
(7) I will remind myself of my 3 biggest reasons for quitting smoking, which are:

1.

 


2.

 


3.

 



 
(8) I will remember to B.E.A.T. it if I get an urge or craving to smoke.

Breathe deeply and relax
Escape the scene
Act fast
Think positive thoughts: "I CAN do this!"