Tell your family and friends that you plan to quit, and let them know how they can help. For example, tell them that you will (or will not) want to talk about how things are going.  Ask for their understanding if you are not “your old self” at first. Request that smokers not smoke around you.

Line up outside support. Ask your doctor about quit-smoking programs or support groups in your area. Find out if your state has a toll-free telephone quitline. Or you can call the Smoking Quitline of the National Cancer Institute toll-free at 1-877-44U-QUIT (1-877-448-7848) or go to www.smokefree.gov

Keep a daily journal of when and why you get the urge to smoke. This will help you know when to expect these urges, and be ready to deal with them.

Make your car, clothes, and home fresh and clean. Put out flowers.

Have your dentist clean your teeth to get rid of smoking stains. Notice how great they look.

Learn about nicotine replacement medicines and other tools to help reduce withdrawal symptoms, especially during the first week. These may include gum, lozenges, patches, an inhaler, nasal spray, and Zyban pills. Using these medicines can double your chances of quitting for good.

Just before you quit, remove all tobacco products from your home and office so they cannot tempt you.