When You’re Around Others Who Smoke

• Excuse yourself if others around you light up.

• Do not buy, carry, light, or hold cigarettes for others.

• Focus on the positive health benefits of not smoking when family, friends, or coworkers give you a hard time about quitting.

When You’re Feeling Down

• Call a friend and plan to have lunch, see a movie, or meet up for a walk.

• Focus on your strengths by thinking about three things you like about yourself.

When You’re Bored

• Plan more activities than you have time for or make a list of things you like to do.

• Go outdoors.

• Carry a book, magazine, or games on your phone for waiting times.

When You Wake Up

• Plan and visualize a different wake up routine and change it up whenever possible.

• Make a list of early morning triggers and plan to avoid them.

• Wake up to a stretching exercise followed by deep breathing to energize your day.

• Drink water.

• Begin each day with a pre-planned activity that will keep you busy until your next scheduled event (work, appointments, etc.).

When You’re Stressed

• Try new relaxation methods and stick to the one you enjoy the best.

• Find a quiet place and take a few deep breaths before returning to what you were doing.

• Take a few moments out of your day to meditate, or engage in a stretching exercise like yoga.

When You’re Driving

• Remove the ashtray, lighter, and all cigarettes from your car.

• Create a playlist of favorite songs or podcasts to listen to while driving.