Tobacco Intervention Workbook Page 13
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20Stop-day countdown
Setting a day to stop tobacco use can be another important step to becoming tobacco free.
Tear out this countdown and paste it where you will see it often, such as next to your calendar.
My stop date is:
5 days before your stop date:
Think about why you are stopping
Tell your friends and family that you’re planning to stop
Stop buying tobacco
Get individual, group or telephone support
4 days before your stop date:
Pay attention to when and why you use tobacco
Think of other things to hold in your hand instead of a cigarette
Think of habits or routines you could change
3 days before your stop date:
Think about what you’ll do with the extra money when you stop buying tobacco
Think about whom you’ll call when you need help
2 days before your stop date:
Find out if the patch and nicotine-replacement gum are right for you
Think about your tobacco-use patterns and how to make new patterns tobacco free
1 day before your stop date:
Put away lighters and ashtrays
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Throw away all tobacco and matches
Clean your clothes to get rid of the tobacco smell
Stop-day:
Keep busy
Remind family and friends that this is your stop-day
Stay away from alcohol
Treat yourself or do something special
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